Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Frozen Broccoli Spears	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.53% 0.091g	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	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	5.55% 4.03g	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	2.74% 2g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	11% 4.25g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	7.44% 29.8μg	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	108% 97mg	85.5% 77mg	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	9.64% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	7.2% 8.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	5.8% 58mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	10.7% 0.096mg	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	4.96% 0.4mg	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	4.93% 0.11mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Vegetable Juice Cocktail per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Canned Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Canned Vegetable Juice Cocktail:

• 5 ounces of Frozen Broccoli Spears have 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B6, 4.5 times more Vitamin B9, 1.3 times more Vitamin C, 1.3 times more Vitamin E and 16.6 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While 5 oz of Canned Vegetable Juice Cocktail contain 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B5 per five ounces.
• Both Frozen Broccoli Spears as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Canned Vegetable Juice Cocktail:

• 5 ounces of Frozen Broccoli Spears have 2.9 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, 9.5 times more Selenium and 2.8 times more Zinc than Canned Vegetable Juice Cocktail.
• While 5 oz of Canned Vegetable Juice Cocktail contain 1.9 times more Copper and 9.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Vegetable Juice Cocktail contain similar levels of Water per five ounces.
• 5 ounces of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 10.4 times more Omega 3, 1.4 times more Carbohydrate, 6 times more Fiber and 3.3 times more Protein than Canned Vegetable Juice Cocktail.
• While 5 oz of Canned Vegetable Juice Cocktail contain 1.9 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Energy and Omega 6 in five ounces.