Comparing Nutrients in 1 pound Frozen Orange Juice Concentrate VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Frozen Orange Juice Concentrate	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	23% 671kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	123% 160g	11% 14g	130g per day for Men 19-50 years
Sugars	186% 135g	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	47.2% 34.2g	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	% 30g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 70.8g	% 0.68g	g per day for Men 19-50 years
Fiber	12% 4.54g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	87.3% 349μg	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	730% 657mg	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	18% 2.72mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	17.2% 172mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	39.5% 277mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	84% 2853mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	7.43% 275g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Orange Juice Concentrate 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 Frozen Orange Juice Concentrate vs Cooked Broccoli Raab:

• 1 pound of Frozen Orange Juice Concentrate has 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 3.9 times more Vitamin C than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 17.5 times more Vitamin A, 1.8 times more Vitamin B3, 4.2 times more Vitamin E and 640 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Cooked Broccoli Raab provide similar amounts of Vitamin B6 and 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Orange Juice Concentrate has 1.3 times more Magnesium and 1.8 times more Potassium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.1 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 3.3 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Selenium, 8 times more Sodium, 3.4 times more Zinc and 1.5 times more Water than Frozen Orange Juice Concentrate.
• 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 5.9 times more Energy, 11.3 times more Carbohydrate, 47.9 times more Sugars and 31.5 times more Fructose than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 11.8 times more Omega 3, 2.8 times more Fiber and 1.6 times more Protein than Frozen Orange Juice Concentrate.
• 1 pound of Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Frozen Orange Juice Concentrate as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.