Comparing Nutrients in 5 ounces Frozen Orange Juice Concentrate VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Orange Juice Concentrate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.23% 210kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	58% 42g	2.87% 2.1g	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	14.8% 10.7g	NA	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	% 9.33g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	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	27.3% 109μg	20% 79.4μg	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	228% 205mg	63% 57mg	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	5.67% 0.85mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.7% 28μg	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	5.85% 0.47mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	7.15% 0.16mg	13.7% 0.32mg	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	12.4% 86.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.32% 86g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Orange Juice Concentrate have 5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.6 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3.9 times more Vitamin A, 2.2 times more Vitamin E and 220.3 times more Vitamin K than Frozen Orange Juice Concentrate.
• 5 ounces of Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Orange Juice Concentrate as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Orange Juice Concentrate have 1.7 times more Copper, 2.7 times more Magnesium, 1.2 times more Phosphorus and 4.4 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Iron, 1.9 times more Manganese, 1.8 times more Zinc and 1.5 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per five ounces.
• 5 ounces of Frozen Orange Juice Concentrate lack sufficient amounts of Zinc
• Both Frozen Orange Juice Concentrate as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Orange Juice Concentrate have 5.3 times more Energy, 6.6 times more Carbohydrate and 20.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.5 times more Omega 3, 3 times more Fiber and 1.3 times more Protein than Frozen Orange Juice Concentrate.
• 5 ounces of Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Frozen Orange Juice Concentrate as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.