Comparing Nutrients in 1 pound Grapefruit juice, white, frozen concentrate, unsweetened, undiluted VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	5%	3%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Boiled Broccoli	Recommended Dietary Allowance
Energy	23% 662kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	25% 32.6g	130g per day for Men 19-50 years
Sugars	214% 155g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	16% 8.94g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	69.8% 0.91mg	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	14.7% 59μg	122% 490μg	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	604% 543mg	327% 294mg	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	4.23% 0.64mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	27.8% 2.22mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	38.3% 0.88mg	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	31.8% 222mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	7.6% 281g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted vs Boiled Broccoli:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 2.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.8 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 8.3 times more Vitamin B9, 10.4 times more Vitamin E and 1411 times more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Grapefruit juice, white, frozen concentrate, unsweetened, undiluted vs Boiled Broccoli:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 1.9 times more Copper, 1.8 times more Magnesium and 1.7 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 1.4 times more Iron, 2.8 times more Manganese, 1.4 times more Phosphorus, 5.3 times more Selenium, 13.7 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.

Comparison of macro-nutrients per 1 pound:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 4.2 times more Energy, 4.8 times more Carbohydrate and 24.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5 times more Omega 3 and 8.3 times more Fiber than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted and Boiled and Drained Broccoli have similar amounts of Protein per 1 lb.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.