Comparing Nutrients in 1 pound Canned Orange Juice VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Orange Juice	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	11% 14g	130g per day for Men 19-50 years
Sugars	55% 39.7g	3.88% 2.8g	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	15.2% 11g	1.5% 1.1g	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	% 10.3g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 0.68g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	76.8% 1mg	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	27.2% 109μg	80.5% 322μg	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	152% 137mg	186% 168mg	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	6.05% 0.91mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	75% 1.72mg	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	11% 77mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 25.2 times more Vitamin A, 4.3 times more Vitamin B1, 6.7 times more Vitamin B2, 10 times more Vitamin B3, 2.5 times more Vitamin B5, 7.1 times more Vitamin B6, 3 times more Vitamin B9, 12.7 times more Vitamin E and 2560 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Broccoli Raab provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 11.8 times more Calcium, 3.4 times more Copper, 12.7 times more Iron, 2.7 times more Magnesium, 18.1 times more Manganese, 4.8 times more Phosphorus, 1.9 times more Potassium, 13 times more Selenium, 14 times more Sodium and 13.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 3.5 times more Carbohydrate, 14.1 times more Sugars and 10.1 times more Fructose than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 28.7 times more Omega 3, 9.3 times more Fiber and 5.6 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.