Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.009% 0.003g	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	0.008% 0.001g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	19% 14g	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	11% 8.08g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	11% 4.25g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	7.1% 4g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	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	0.59% 0.007mg	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	0.83% 0.13mg	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	6.38% 25.5μg	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	49.6% 44.7mg	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	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	2.5% 0.023mg	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	1.4% 0.11mg	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	4.13% 0.095mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	3.17% 108mg	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	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A, 10.6 times more Vitamin B1, 6.4 times more Vitamin B2, 5 times more Vitamin B3, 7.2 times more Vitamin B6, 3.7 times more Vitamin B9, 1.8 times more Vitamin C, 122 times more Vitamin E and more Vitamin K than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Frozen Chopped Broccoli, Unprepared as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Frozen Chopped Broccoli, Unprepared has 2.9 times more Calcium, 2.4 times more Copper, 10.1 times more Iron, 3.6 times more Magnesium, 4.4 times more Manganese, 6.3 times more Phosphorus, 2.8 times more Potassium, 28 times more Selenium, 4 times more Sodium and 9.6 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Frozen Chopped Broccoli, Unprepared and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, 30 times more Fiber and 10.4 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 1.7 times more Energy, 2.3 times more Carbohydrate, 7.3 times more Sugars and 6.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.