Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Concord Grape Light Cranberry OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Concord Grape Light Cranberry OCEAN SPRAY	6%	1%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Concord Grape Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	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	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	9.8% 7.1g	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	1.62% 1.18g	5.1% 3.7g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	11% 4.25g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.1% 4g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Concord Grape Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0.23% 0.037mg	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	0% 0mg	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	NA	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	53.7% 48.3mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Concord Grape Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	2.36% 0.021mg	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	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	0.34% 1.4mg	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	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.58% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Concord Grape Light Cranberry OCEAN SPRAY:

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A, more Vitamin B1, more Vitamin B2, 18.1 times more Vitamin B3, more Vitamin B6, 1.7 times more Vitamin C, more Vitamin E and 811 times more Vitamin K than Concord Grape Light Cranberry OCEAN SPRAY.
• Both Frozen Chopped Broccoli, Unprepared as well as Concord Grape Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Concord Grape Light Cranberry OCEAN SPRAY:

• Frozen Chopped Broccoli, Unprepared has 14 times more Calcium, 2.5 times more Copper, 13.5 times more Iron, 18 times more Magnesium, 50 times more Phosphorus, 6.2 times more Potassium, more Selenium, 3 times more Sodium and 24 times more Zinc than Concord Grape Light Cranberry OCEAN SPRAY.
• Both Frozen Chopped Broccoli, Unprepared and Concord Grape Light Cranberry OCEAN SPRAY have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 4.3 times more Fiber and 7.8 times more Protein than Concord Grape Light Cranberry OCEAN SPRAY.
• While Concord Grape Light Cranberry OCEAN SPRAY contains 3.7 times more Sugars and 3.1 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Concord Grape Light Cranberry OCEAN SPRAY have similar amounts of Carbohydrate per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Concord Grape Light Cranberry OCEAN SPRAY have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.