Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Orange-grapefruit juice, canned or bottled, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	4.07% 118kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.37% 0.064g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	63.7% 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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	9.53% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	8.03% 0.1mg	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	147% 132mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.53mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	38.3% 0.34mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	3.35% 0.077mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0.82% 0.45μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Orange-grapefruit juice, canned or bottled, unsweetened per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Orange-grapefruit juice, canned or bottled, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 1 pound of Frozen Chopped Broccoli has 8.7 times more Vitamin A, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 5.7 times more Vitamin B6, 4.8 times more Vitamin B9, 1.9 times more Vitamin C, 8.7 times more Vitamin E and 811 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Frozen Chopped Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B6, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 1 pound of Frozen Chopped Broccoli has 7 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 17.3 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 28 times more Selenium and 6.9 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 1 lb of Orange-grapefruit juice, canned or bottled, unsweetened contains 2 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Water per one pound.
• 1 pound of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 21 times more Omega 3, 30 times more Fiber and 4.7 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 1 lb of Orange-grapefruit juice, canned or bottled, unsweetened contains 2.2 times more Carbohydrate and 7.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Energy and Omega 6 in one pound.