Comparing Nutrients in 1 pound Frozen Orange Juice Concentrate VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Orange Juice Concentrate	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23% 671kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	186% 135g	9.2% 6.67g	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	47.2% 34.2g	NA	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 70.8g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	87.3% 349μg	107% 426μg	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	730% 657mg	344% 310mg	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	18% 2.72mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17.2% 172mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	2.25% 90μg	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	18.7% 1.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	50.5% 1.16mg	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	39.5% 277mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	84% 2853mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	7.43% 275g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Orange Juice Concentrate VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Orange Juice Concentrate vs Frozen Broccoli Spears:

• 1 pound of Frozen Orange Juice Concentrate has 3.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.1 times more Vitamin C than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 4.4 times more Vitamin A, 2.3 times more Vitamin E and 253.5 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Orange Juice Concentrate as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Orange Juice Concentrate vs Frozen Broccoli Spears:

• 1 pound of Frozen Orange Juice Concentrate has 1.6 times more Copper, 2.2 times more Magnesium and 2.5 times more Potassium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.2 times more Iron, 2.2 times more Manganese, 4.8 times more Selenium, 2.1 times more Zinc and 1.5 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Frozen Broccoli Spears contain similar levels of Calcium and Phosphorus per one pound.
• 1 pound of Frozen Orange Juice Concentrate lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Orange Juice Concentrate has 5.1 times more Energy, 6.6 times more Carbohydrate and 20.2 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 7.4 times more Omega 3, 3 times more Fiber and 1.3 times more Protein than Frozen Orange Juice Concentrate.
• 1 pound of Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Orange Juice Concentrate as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.