Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	1%	0%	99%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.2% 63.8kcal	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	12.3% 16g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	21.6% 15.7g	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	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	NA	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	7.85% 4.4g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.24% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.74% 0.1mg	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	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	63% 57mg	86.8% 78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 71.6μg	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	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	0.86% 0.02mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	6.96% 237mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water:

• 5 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B9, 66 times more Vitamin E and more Vitamin K than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• While 5 oz of Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water contain 1.9 times more Vitamin B1, 12.9 times more Vitamin B2 and 1.4 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water:

• 5 ounces of Boiled Spears Frozen Broccoli have 7.6 times more Iron, 1.8 times more Magnesium, 23.2 times more Manganese, 1.7 times more Phosphorus, more Selenium and 7.5 times more Zinc than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• While 5 oz of Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water contain 2.3 times more Calcium and 2.3 times more Copper than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have more Omega 3, more Fiber and 25.8 times more Protein than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• While 5 oz of Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water contain 2.1 times more Carbohydrate and 7.5 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water provide inadequate amounts of Energy and Omega 6 in five ounces.