Comparing Nutrients in 1 pound Grape juice, canned or bottled, unsweetened, without added ascorbic acid VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%
Broccoli	27%	8%	65%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Broccoli	Recommended Dietary Allowance
Energy	9.4% 272kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	23% 30g	130g per day for Men 19-50 years
Sugars	89% 64.4g	10.6% 7.7g	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	46% 33.4g	4.25% 3.1g	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	% 31g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.45g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	31% 11.8g	38g per day for Men 19-50 years
Protein	3% 1.68g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.35% 0.22mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	61% 0.79mg	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	0% 0μg	71.4% 286μg	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	0.5% 0.45mg	450% 405mg	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	0% 0mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	15.6% 626μg	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	14% 1.13mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	41.4% 0.95mg	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	9.07% 63.5mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.4% 383g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Broccoli:

• Raw Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, 7.8 times more Vitamin B2, 4.8 times more Vitamin B3, 11.9 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin B9, 892 times more Vitamin C, more Vitamin E and 254 times more Vitamin K than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Broccoli:

• Raw Broccoli contains 4.3 times more Calcium, 2.7 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 4.7 times more Phosphorus, 3 times more Potassium, more Selenium, 6.6 times more Sodium and 5.9 times more Zinc than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid and Raw Broccoli have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid has 1.8 times more Energy, 2.2 times more Carbohydrate, 8.4 times more Sugars and 10.8 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 12.6 times more Omega 3, 13 times more Fiber and 7.6 times more Protein than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.