Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Cooked Broccoli Raab	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.004% 0.001g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	6.3% 8.18g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	9.8% 7.1g	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	0.47% 0.34g	5.67% 4.1g	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	% 0.33g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.28g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	NA	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	58.3% 52.4mg	52% 46.6mg	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	24% 3.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	1.9% 0.044mg	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	16.6% 116mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 5 ounces of Cooked Broccoli Raab have 227 times more Vitamin A, more Vitamin B1, more Vitamin B2, 77.5 times more Vitamin B3, more Vitamin B6, more Vitamin E and 2560 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Cooked Broccoli Raab and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 5 ounces of Cooked Broccoli Raab have 29.5 times more Calcium, 8.3 times more Copper, 31.8 times more Iron, 9 times more Magnesium, 12.3 times more Manganese, 20.5 times more Phosphorus, 7.3 times more Potassium, more Selenium, 28 times more Sodium and 27 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Cooked Broccoli Raab and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain similar levels of Water per five ounces.
• 5 ounces of Light Cranberry And Raspberry Flavored Juice 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 Cooked Broccoli Raab have 4 times more Fiber and 5.2 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 5 oz of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 1.8 times more Carbohydrate, 8.1 times more Sugars and 12.1 times more Fructose than Cooked Broccoli Raab.
• 5 ounces of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Cooked Broccoli Raab as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY provide inadequate amounts of Energy in five ounces.