Comparing Nutrients in 5 ounces Boiled Broccoli VS Pink Grapefruit Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pink Grapefruit Juice	5%	2%	93%

Macro Nutrients

	Boiled Broccoli	Pink Grapefruit Juice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.16% 0.027g	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	10% 13g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	NA	38g per day for Men 19-50 years
Protein	6.02% 3.37g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pink Grapefruit Juice	Recommended Dietary Allowance
Vitamin A	12% 109μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	4.8% 0.062mg	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	3.54% 14μg	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	60% 54mg	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	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pink Grapefruit Juice	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	5.2% 0.047mg	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	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	1.23% 0.028mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pink Grapefruit Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Pink Grapefruit Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Pink Grapefruit Juice:

• 5 ounces of Boiled Broccoli have 3.5 times more Vitamin A, 1.6 times more Vitamin B1, 6.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B5, 4.5 times more Vitamin B6, 10.8 times more Vitamin B9 and 1.7 times more Vitamin C than Pink Grapefruit Juice.
• 5 ounces of Pink Grapefruit Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Broccoli as well as Raw Pink Grapefruit Juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Pink Grapefruit Juice:

• 5 ounces of Boiled Broccoli have 4.4 times more Calcium, 1.8 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 9.7 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Potassium, 41 times more Sodium and 9 times more Zinc than Pink Grapefruit Juice.
• Both Boiled Broccoli and Pink Grapefruit Juice contain similar levels of Water per five ounces.
• 5 ounces of Pink Grapefruit Juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 23.8 times more Omega 3 and 4.8 times more Protein than Pink Grapefruit Juice.
• While 5 oz of Raw Pink Grapefruit Juice contain 1.3 times more Carbohydrate than Boiled and Drained Broccoli.
• 5 ounces of Pink Grapefruit Juice provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Raw Pink Grapefruit Juice provide inadequate amounts of Energy and Omega 6 in five ounces.