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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%

Macro Nutrients

	Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Energy	5.3% 154kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	40% 52.2g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	% 10.2g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 16.4g	g per day for Men 19-50 years
Fiber	31% 11.8g	7.16% 2.72g	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, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	13% 2.06mg	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	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Calcium	21.3% 213mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	19.3% 658mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 405g	10.7% 396g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 6.7 times more Vitamin B6, 4.5 times more Vitamin B9, 2.8 times more Vitamin C, 1.9 times more Vitamin E and 20.3 times more Vitamin K than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 2.3 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Vitamin B12 in 1 lb.

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

• Raw Broccoli has 6.7 times more Calcium, 1.2 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium, 8.3 times more Selenium, 11 times more Sodium and 6.8 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Raw Broccoli and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.3 times more Omega 3, 4.3 times more Fiber and 4.5 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 1.5 times more Energy, 1.7 times more Carbohydrate, 6 times more Sugars and 6.3 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.