Comparing Nutrients in 5 ounces Boiled Broccoli VS Prepared With Water Frozen Concentrate Fruit Punch Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	1%	3%	96%

Macro Nutrients

	Boiled Broccoli	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	12.4% 16g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	22.3% 16g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	0% 0g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	0.18% 0.099g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	0.44% 0.071mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	0.71% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	1.2% 0.016mg	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	38.3% 153μg	0.71% 2.83μg	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	102% 92mg	7.56% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	3.78% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	3.14% 0.072mg	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	13.6% 95mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Prepared With Water Frozen Concentrate Fruit Punch Juice Drink per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• 5 ounces of Boiled Broccoli have more Vitamin A, 63 times more Vitamin B1, 2.2 times more Vitamin B2, 11.1 times more Vitamin B3, 24.6 times more Vitamin B5, 18.2 times more Vitamin B6, 54 times more Vitamin B9, 13.5 times more Vitamin C, more Vitamin E and more Vitamin K than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• 5 ounces of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• 5 ounces of Boiled Broccoli have 5.7 times more Calcium, 2.5 times more Copper, 3.4 times more Iron, 7 times more Magnesium, 3.8 times more Manganese, 22.3 times more Phosphorus, 4.4 times more Potassium, more Selenium, 8.2 times more Sodium and 2.6 times more Zinc than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• Both Boiled Broccoli and Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contain similar levels of Water per five ounces.
• 5 ounces of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 10.8 times more Omega 3, more Fiber and 34 times more Protein than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• While 5 oz of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contain 1.6 times more Carbohydrate and 8.2 times more Sugars than Boiled and Drained Broccoli.
• 5 ounces of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Energy and Omega 6 in five ounces.