Comparing Nutrients in 1 pound Passion-fruit Juice, Purple VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Passion-fruit Juice, Purple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.98% 231kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	47.5% 61.7g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	84% 60.8g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	36% 13.6g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	18% 163μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	45.4% 0.59mg	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	7.94% 31.8μg	76% 304μg	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	150% 135mg	284% 256mg	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	0.3% 0.045mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13.6% 1.1mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.33mg	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	8.42% 59mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.5% 388g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Passion-fruit Juice, Purple vs Frozen Chopped Broccoli:

• Raw Passion-fruit Juice, Purple has 1.4 times more Vitamin B2 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin A, more Vitamin B1, 2.6 times more Vitamin B6, 9.6 times more Vitamin B9, 1.9 times more Vitamin C, 122 times more Vitamin E and 202.8 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Passion-fruit Juice, Purple vs Frozen Chopped Broccoli:

• Raw Passion-fruit Juice, Purple has 1.4 times more Copper and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 3.4 times more Iron, 3.8 times more Phosphorus, 28 times more Selenium, 4 times more Sodium and 9.6 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Passion-fruit Juice, Purple has 2 times more Energy, 2.8 times more Carbohydrate and 9.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 15 times more Fiber and 7.2 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.