Comparing Nutrients in 5 ounces Broccoli VS Bottled Cranberry-Apple Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Broccoli	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.004% 0.001g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	15% 19.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	25.7% 18.6g	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	1.33% 0.96g	9.2% 6.66g	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	% 0.69g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 5.53g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	7.14% 4g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.07% 0.027mg	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	22.3% 89.3μg	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	140% 126mg	46.6% 42mg	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	7.37% 1.1mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.4% 0.033mg	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	13.4% 94mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• Raw Broccoli has 31 times more Vitamin A, 23.7 times more Vitamin B1, 16.7 times more Vitamin B2, 22.8 times more Vitamin B3, 9.2 times more Vitamin B6, 15.8 times more Vitamin B9, 3 times more Vitamin C, 2.9 times more Vitamin E and 92.4 times more Vitamin K than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• Both Raw Broccoli as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• Raw Broccoli has 23.5 times more Calcium, 5.4 times more Copper, 18.3 times more Iron, 21 times more Magnesium, 9.1 times more Manganese, 66 times more Phosphorus, 22.6 times more Potassium, 25 times more Selenium, 1.7 times more Sodium and 20.5 times more Zinc than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• Both Raw Broccoli and Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 4.3 times more Fiber and 9.7 times more Protein than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains 1.6 times more Energy, 2.1 times more Carbohydrate, 7.7 times more Sugars and 6.9 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.