Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Fortified Acai Berry Drink

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fortified Acai Berry Drink	5%	12%	83%

Macro Nutrients

	Frozen Broccoli Spears	Fortified Acai Berry Drink	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	14% 18g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	21.7% 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	13% 9.36g	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	% 5.24g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	11% 4.25g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fortified Acai Berry Drink	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	76.4% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	120% 1.56mg	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	33.3% 133μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	201% 4.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	66.3% 59.7mg	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	12.8% 1.9mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	19.7% 23.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Fortified Acai Berry Drink	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	12% 0.11mg	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	12.8% 1.02mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	102% 2.35mg	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	12% 83.6mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Fortified Acai Berry Drink per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Fortified Acai Berry Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Fortified Acai Berry Drink:

• 5 ounces of Frozen Broccoli Spears have 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 23.5 times more Vitamin B9, 1.6 times more Vitamin C and 6.1 times more Vitamin K than Fortified Acai Berry Drink.
• While 5 oz of Fortified Acai Berry Drink contain 8.5 times more Vitamin A, 19.6 times more Vitamin B3, 13.8 times more Vitamin B5, 6.3 times more Vitamin B6, more Vitamin B12 and 8.2 times more Vitamin E than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 5 ounces of Fortified Acai Berry Drink have insufficient amounts of Vitamin B9
• Both Frozen Broccoli Spears as well as Fortified Acai Berry Drink have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Fortified Acai Berry Drink:

• 5 ounces of Frozen Broccoli Spears have 2.2 times more Calcium, 4.5 times more Iron, 1.5 times more Magnesium, 4.5 times more Phosphorus, 1.9 times more Potassium, more Selenium and 3.1 times more Zinc than Fortified Acai Berry Drink.
• While 5 oz of Fortified Acai Berry Drink contain 2.1 times more Copper and 6.5 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fortified Acai Berry Drink contain similar levels of Water per five ounces.
• 5 ounces of Fortified Acai Berry Drink lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3, 2.5 times more Fiber and 3.7 times more Protein than Fortified Acai Berry Drink.
• While 5 oz of Fortified Acai Berry Drink contain 2.1 times more Energy, 2.4 times more Carbohydrate and 7.6 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Fortified Acai Berry Drink provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Fortified Acai Berry Drink provide inadequate amounts of Omega 6 in five ounces.