Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Cran Raspberry Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cran Raspberry Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.004% 0.001g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	13% 17g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	8.4% 6.1g	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	NA	% 5.53g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	11% 4.25g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	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	10.6% 42.5μg	1.4% 5.67μg	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	63% 57mg	43% 38.6mg	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	12.5% 1.87mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	1.4% 0.013mg	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	11% 0.86mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	1.36% 0.031mg	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	11% 78mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	0.75% 25.5mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cran Raspberry Juice Drink OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Cran Raspberry Juice Drink OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Cran Raspberry Juice Drink OCEAN SPRAY:

• 5 ounces of Boiled Spears Frozen Broccoli have 51 times more Vitamin A, more Vitamin B1, more Vitamin B2, 17.6 times more Vitamin B3, more Vitamin B6, 7.5 times more Vitamin B9, 1.5 times more Vitamin C, more Vitamin E and 881 times more Vitamin K than Cran Raspberry Juice Drink OCEAN SPRAY.
• 5 ounces of Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Cran Raspberry Juice Drink OCEAN SPRAY:

• 5 ounces of Boiled Spears Frozen Broccoli have 25.5 times more Calcium, 4.8 times more Copper, 15.3 times more Iron, 20 times more Magnesium, 14.8 times more Manganese, 55 times more Phosphorus, 10 times more Potassium, 19 times more Selenium and 15 times more Zinc than Cran Raspberry Juice Drink OCEAN SPRAY.
• Both Boiled Spears Frozen Broccoli and Cran Raspberry Juice Drink OCEAN SPRAY contain similar levels of Water per five ounces.
• 5 ounces of Cran Raspberry Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 5 times more Fiber and 11.1 times more Protein than Cran Raspberry Juice Drink OCEAN SPRAY.
• While 5 oz of Cran Raspberry Juice Drink OCEAN SPRAY contain 2.2 times more Carbohydrate and 7.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Cran Raspberry Juice Drink OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Cran Raspberry Juice Drink OCEAN SPRAY provide inadequate amounts of Energy in five ounces.