Comparing Nutrients in 1 pound Broccoli VS Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%

Macro Nutrients

	Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Energy	5.3% 154kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	38% 49.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	58% 42g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	0% 0g	38g per day for Men 19-50 years
Protein	23% 12.8g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	140% 1.8mg	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	71.4% 286μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	170% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	547% 493mg	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	23.6% 3.54mg	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	NA	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	41.4% 3.3mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	NA	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	NA	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	42.8% 299mg	NA	700mg per day for Men 19-50 years
Potassium	42% 1433mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	NA	11mg per day for Men 19-50 years
Water	11% 405g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli versus 1 lb of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 1 lb of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contains 2.3 times more Vitamin B6, more Vitamin B12 and 6.4 times more Vitamin E than Raw Broccoli.
• Both Broccoli and Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide similar amounts of Vitamin C per one pound.
• 1 pound of Broccoli have insufficient amounts of Vitamin B12

Comparing minerals per 1 pound for Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 1 pound of Broccoli has 4.7 times more Calcium, 3.5 times more Iron, 2.7 times more Potassium and 8.3 times more Sodium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Broccoli and Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain similar levels of Water per one pound.
• 1 pound of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli has more Fiber and 4.5 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• While 1 lb of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contains 1.6 times more Carbohydrate and 5.5 times more Sugars than Raw Broccoli.
• 1 pound of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Fiber and Protein
• Both Raw Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Energy in one pound.