Comparing Nutrients in 5 ounces Broccoli Raab VS Cran Raspberry Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cran Raspberry Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Broccoli Raab	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.08% 31kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.004% 0.001g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	13% 17g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	22.3% 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	0.33% 0.24g	8.4% 6.1g	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	% 0.14g	% 5.53g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 4.54g	g per day for Men 19-50 years
Fiber	10% 3.83g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	1.4% 5.67μg	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	32% 28.6mg	43% 38.6mg	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	15.3% 2.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	15.3% 153mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	1.36% 0.031mg	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	14.8% 103mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	0.75% 25.5mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cran Raspberry Juice Drink OCEAN SPRAY per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cran Raspberry Juice Drink OCEAN SPRAY:

• 5 ounces of Broccoli Raab have 131 times more Vitamin A, more Vitamin B1, more Vitamin B2, 47 times more Vitamin B3, more Vitamin B6, 20.8 times more Vitamin B9, more Vitamin E and 2240 times more Vitamin K than Cran Raspberry Juice Drink OCEAN SPRAY.
• While 5 oz of Cran Raspberry Juice Drink OCEAN SPRAY contain 1.3 times more Vitamin C than Raw Broccoli Raab.
• 5 ounces of Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cran Raspberry Juice Drink OCEAN SPRAY:

• 5 ounces of Broccoli Raab have 54 times more Calcium, 4.7 times more Copper, 53.5 times more Iron, 22 times more Magnesium, 18 times more Manganese, 73 times more Phosphorus, 10.9 times more Potassium, 2.4 times more Sodium and 38.5 times more Zinc than Cran Raspberry Juice Drink OCEAN SPRAY.
• Both Broccoli Raab and Cran Raspberry Juice Drink OCEAN SPRAY contain similar levels of Water per five ounces.
• 5 ounces of Cran Raspberry Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Cran Raspberry Juice Drink OCEAN SPRAY lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 4.5 times more Fiber and 11.3 times more Protein than Cran Raspberry Juice Drink OCEAN SPRAY.
• While 5 oz of Cran Raspberry Juice Drink OCEAN SPRAY contain 4.2 times more Carbohydrate, 30 times more Sugars and 25.3 times more Fructose than Raw Broccoli Raab.
• 5 ounces of Cran Raspberry Juice Drink OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Raw Broccoli Raab as well as Cran Raspberry Juice Drink OCEAN SPRAY provide inadequate amounts of Energy in five ounces.