Comparing Nutrients in 1 pound Canned Vegetable Juice Cocktail VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	13.5% 17.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	8.76% 6.35g	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	% 6.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	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	24% 95μg	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	274% 246mg	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	31% 4.63mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	18% 0.16mg	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	16% 1.27mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12.3% 86mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	51% 767mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Vegetable Juice Cocktail VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Vegetable Juice Cocktail 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 Canned Vegetable Juice Cocktail vs Frozen Broccoli Spears:

• 1 pound of Canned Vegetable Juice Cocktail has 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B6, 4.5 times more Vitamin B9, 1.3 times more Vitamin C, 1.3 times more Vitamin E and 16.6 times more Vitamin K than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per one pound.
• Both Canned Vegetable Juice Cocktail as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Vegetable Juice Cocktail vs Frozen Broccoli Spears:

• 1 pound of Canned Vegetable Juice Cocktail has 1.9 times more Copper and 9.9 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.9 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, 9.5 times more Selenium and 2.8 times more Zinc than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Frozen Broccoli Spears contain similar levels of Water per one pound.
• 1 pound of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Vegetable Juice Cocktail has 1.9 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 10.4 times more Omega 3, 1.4 times more Carbohydrate, 6 times more Fiber and 3.3 times more Protein than Canned Vegetable Juice Cocktail.
• 1 pound of Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Vegetable Juice Cocktail as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.