Comparing Nutrients in 5 ounces Bottled Apple Juice VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bottled Apple Juice	1%	3%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bottled Apple Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	19% 13.6g	2.87% 2.1g	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	11.2% 8.12g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	11% 4.25g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Bottled Apple Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.65% 0.1mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	14% 0.18mg	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	0% 0μg	20% 79.4μg	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	1.4% 1.28mg	63% 57mg	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	0.094% 0.014mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Apple Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	5.35% 0.048mg	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	2.13% 0.17mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	4.56% 0.1mg	13.7% 0.32mg	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	1.4% 9.92mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Apple Juice VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Bottled Apple Juice versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bottled Apple Juice vs Cooked Chopped Frozen Broccoli:

• 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 6.3 times more Vitamin B3, 5.6 times more Vitamin B5, 7.2 times more Vitamin B6, more Vitamin B9, 44.6 times more Vitamin C, 132 times more Vitamin E and more Vitamin K than Bottled Apple Juice.
• 5 ounces of Bottled Apple Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Bottled Apple Juice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bottled Apple Juice vs Cooked Chopped Frozen Broccoli:

• 5 oz of Boiled Chopped Frozen Broccoli contain 4.1 times more Calcium, 2.8 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 3 times more Manganese, 7 times more Phosphorus, 1.4 times more Potassium and 14 times more Zinc than Bottled Apple Juice.
• Both Bottled Apple Juice and Cooked Chopped Frozen Broccoli contain similar levels of Water per five ounces.
• 5 ounces of Bottled Apple Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Apple Juice as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bottled Apple Juice have 2.1 times more Carbohydrate and 6.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 6 times more Omega 3, 15 times more Fiber and 31 times more Protein than Bottled Apple Juice.
• 5 ounces of Bottled Apple Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Bottled Apple Juice as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.