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

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Orange Juice Concentrate	Broccoli Raab	Recommended Dietary Allowance
Energy	23% 671kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	123% 160g	9.94% 13g	130g per day for Men 19-50 years
Sugars	186% 135g	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	47.2% 34.2g	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	% 30g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 70.8g	% 0.5g	g per day for Men 19-50 years
Fiber	12% 4.54g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	19.4% 11g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	87.3% 349μg	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	730% 657mg	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	18% 2.72mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Broccoli Raab	Recommended Dietary Allowance
Calcium	17.2% 172mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	39.5% 277mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	84% 2853mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.43% 275g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Orange Juice Concentrate has 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.2 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.1 times more Vitamin A, 2.7 times more Vitamin E and 560 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Broccoli Raab provide similar amounts of Vitamin B3 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 Raw 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 Broccoli Raab:

• 1 pound of Frozen Orange Juice Concentrate has 1.4 times more Copper, 1.6 times more Magnesium and 3.2 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.8 times more Calcium, 6.5 times more Iron, 3.4 times more Manganese, 4.7 times more Sodium, 4.8 times more Zinc and 1.5 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Broccoli Raab contain similar levels of Phosphorus per one pound.
• 1 pound of Frozen Orange Juice Concentrate lack sufficient amounts of Zinc
• Both Frozen Orange Juice Concentrate as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Orange Juice Concentrate has 6.7 times more Energy, 12.3 times more Carbohydrate, 78.1 times more Sugars and 44.4 times more Fructose than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 11.1 times more Omega 3, 2.7 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 Broccoli Raab provide inadequate amounts of Energy
• Both Frozen Orange Juice Concentrate as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.