Comparing Nutrients in 5 ounces Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	1%	0%	99%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.004% 0.001g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.43% 0.072g	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	7.83% 10g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	0% 0g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.24% 0.36mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	22% 0.28mg	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	38.3% 153μg	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	86.8% 78mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.6μg	0.14% 5.67μg	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	1.4% 0.11mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	12% 0.27mg	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	6.7% 46.8mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	6.96% 237mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water vs Boiled Broccoli:

• Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water has 1.7 times more Vitamin B1 and 8.5 times more Vitamin B2 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.2 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin B9, 72.5 times more Vitamin E and more Vitamin K than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• Both Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water and Boiled and Drained Broccoli have similar amounts of Vitamin C per 5 oz.
• Both Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water vs Boiled Broccoli:

• Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water has 3 times more Calcium, 1.6 times more Copper and 12.6 times more Fluoride than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.4 times more Iron, 1.9 times more Magnesium, 13.9 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, more Selenium, 4.1 times more Sodium and 11.3 times more Zinc than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• Both Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water and Boiled and Drained Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water has 1.3 times more Energy, 1.6 times more Carbohydrate and 7.9 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, more Fiber and 19.8 times more Protein than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• Both Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.