Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Energy	4.07% 118kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	40% 52.2g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	63.6% 46g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.2% 3.76g	27% 19.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.4g	% 10.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.4g	g per day for Men 19-50 years
Fiber	36% 13.6g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	158% 142mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.53mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46% 3.67mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	19.3% 658mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• 1 pound of Frozen Chopped Broccoli has 5 times more Vitamin B6, 4.8 times more Vitamin B9, 1.8 times more Vitamin C, 2.9 times more Vitamin E and 16.2 times more Vitamin K than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While 1 lb of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 1.3 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• 1 pound of Frozen Chopped Broccoli has 8 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 9.3 times more Selenium and 8 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Frozen Chopped Broccoli and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contain similar levels of Copper and Water per one pound.
• 1 pound of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 5.5 times more Omega 3, 5 times more Fiber and 4.5 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While 1 lb of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 2.4 times more Carbohydrate, 7.5 times more Sugars and 5.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Energy and Omega 6 in one pound.