Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Fortified With Vitamin C Light Apple Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fortified With Vitamin C Light Apple Juice Drink	0%	4%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	9.4% 6.8g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	0% 0g	38g per day for Men 19-50 years
Protein	7.1% 4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0.59% 0.095mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.96% 0.026mg	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	23.7% 95μg	0% 0μg	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	89% 80mg	37.8% 34mg	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	11.5% 1.73mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	1.57% 0.014mg	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	14.4% 1.15mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	10% 71mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	2.13% 72.3mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Fortified With Vitamin C Light Apple Juice Drink:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 13.3 times more Vitamin B1, 6.4 times more Vitamin B2, 7 times more Vitamin B3, 7.2 times more Vitamin B6, more Vitamin B9, 2.4 times more Vitamin C, 122 times more Vitamin E and more Vitamin K than Fortified With Vitamin C Light Apple Juice Drink.
• Both Frozen Chopped Broccoli, Unprepared as well as Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Fortified With Vitamin C Light Apple Juice Drink:

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 3.8 times more Copper, 4.1 times more Iron, 3.6 times more Magnesium, 5.6 times more Phosphorus, 4.2 times more Potassium, 28 times more Selenium, 1.8 times more Sodium and 12 times more Zinc than Fortified With Vitamin C Light Apple Juice Drink.
• Both Frozen Chopped Broccoli, Unprepared and Fortified With Vitamin C Light Apple Juice Drink have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, more Fiber and more Protein than Fortified With Vitamin C Light Apple Juice Drink.
• While Fortified With Vitamin C Light Apple Juice Drink contains 3.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Fortified With Vitamin C Light Apple Juice Drink have similar amounts of Carbohydrate per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.