Comparing Nutrients in 5 ounces Canned Orange Juice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Orange Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	17% 12.4g	2.64% 1.9g	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	4.75% 3.44g	1.62% 1.18g	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	% 3.2g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	14% 0.18mg	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	8.5% 34μg	23.7% 95μg	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	47.4% 42.7mg	89% 80mg	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	1.9% 0.28mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	18% 0.42mg	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	3.44% 24mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Frozen Chopped Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Frozen Chopped Broccoli:

• 5 oz of Frozen Chopped Broccoli, Unprepared contain 5.8 times more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6, 2.8 times more Vitamin B9, 1.9 times more Vitamin C, 6.1 times more Vitamin E and 811 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Frozen Chopped Broccoli:

• 5 oz of Frozen Chopped Broccoli, Unprepared contain 5.6 times more Calcium, 1.7 times more Copper, 8.1 times more Iron, 1.8 times more Magnesium, 14 times more Manganese, 2.9 times more Phosphorus, 28 times more Selenium and 12 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Frozen Chopped Broccoli contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.3 times more Carbohydrate, 6.5 times more Sugars and 2.9 times more Fructose than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 15 times more Omega 3, 10 times more Fiber and 4.1 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.