Comparing Nutrients in 1 pound Broccoli VS Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	6%	15%	79%

Macro Nutrients

	Broccoli	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	NA	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	48% 35g	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	20.2% 14.7g	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	% 14g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 5.94g	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	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	13% 0.17mg	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	17% 68μg	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	157% 141mg	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	23.6% 3.54mg	6.35% 0.95mg	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	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	21.3% 213mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	16% 0.15mg	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	4.54% 0.36mg	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	3.75% 0.086mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	19% 644mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• Raw Broccoli has 15.5 times more Vitamin A, 5.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 4.7 times more Vitamin B6, 4.2 times more Vitamin B9, 2.9 times more Vitamin C and 3.7 times more Vitamin E than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• Both Raw Broccoli and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Broccoli as well as Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• Raw Broccoli has 3.1 times more Calcium, 1.5 times more Copper, 9.1 times more Iron, 2.3 times more Magnesium, 11.1 times more Manganese, 3.9 times more Phosphorus, 2.2 times more Potassium, 16.5 times more Sodium and 8.2 times more Zinc than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• Both Raw Broccoli and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 4.3 times more Fiber and 5.2 times more Protein than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• While Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contains 4.5 times more Sugars and 4.8 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Broccoli as well as Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.