Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Fruit juice smoothie, NAKED JUICE, GREEN MACHINE

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	4%	4%	92%

Macro Nutrients

	Frozen Broccoli Spears	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.39% 0.067g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	21.8% 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	11% 7.87g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 4.04g	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	7.75% 4.34g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8.18% 0.11mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	13% 11.6mg	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	12.8% 1.9mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	8.35% 0.075mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	13.3% 0.3mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Fruit juice smoothie, NAKED JUICE, GREEN MACHINE per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Fruit juice smoothie, NAKED JUICE, GREEN MACHINE:

• 5 ounces of Frozen Broccoli Spears have 2.7 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6, 6.3 times more Vitamin B9, 8.3 times more Vitamin C, 4.5 times more Vitamin E and 4.8 times more Vitamin K than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• While 5 oz of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contain more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fruit juice smoothie, NAKED JUICE, GREEN MACHINE provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 5 ounces of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE have insufficient amounts of Vitamin B3
• Both Frozen Broccoli Spears as well as Fruit juice smoothie, NAKED JUICE, GREEN MACHINE have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Fruit juice smoothie, NAKED JUICE, GREEN MACHINE:

• 5 ounces of Frozen Broccoli Spears have 3.7 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 3.9 times more Phosphorus, 1.5 times more Potassium, 4.8 times more Selenium and 5.7 times more Zinc than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• While 5 oz of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contain 1.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 4.8 times more Omega 3, 4.3 times more Fiber and 5.1 times more Protein than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• While 5 oz of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contain 2.3 times more Carbohydrate and 7.6 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Fruit juice smoothie, NAKED JUICE, GREEN MACHINE provide inadequate amounts of Energy and Omega 6 in five ounces.