Comparing Nutrients in 1 pound Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Broccoli Raab	Recommended Dietary Allowance
Energy	6.4% 186kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	9.94% 13g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	2.38% 1.72g	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	NA	1.06% 0.77g	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	59.7% 0.78mg	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	4.54% 18μg	94% 376μg	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	170% 153mg	102% 92mg	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	1.2% 0.18mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	21% 0.19mg	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	7.94% 0.64mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Broccoli Raab:

• 1 pound of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 1.7 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 4 times more Vitamin B1, 5.9 times more Vitamin B2, 5.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.9 times more Vitamin B6, 20.8 times more Vitamin B9, 40.5 times more Vitamin E and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• 1 pound of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 13.5 times more Calcium, 1.3 times more Copper, 15.3 times more Iron, 2 times more Magnesium, 19.8 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 33 times more Sodium and 15.4 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 3.4 times more Carbohydrate and 25.3 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 27 times more Omega 3, 27 times more Fiber and 5.8 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• 1 pound of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3, Fiber and Protein
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.