Comparing Nutrients in 7 ounces White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.02% 0.02g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	1.7% 1.23g	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	13.4% 9.72g	0.66% 0.48g	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	% 8.93g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 0.3g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	33.6% 0.44mg	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	2% 7.94μg	35.2% 141μg	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	59% 53mg	81.6% 73.4mg	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	0% 0mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	16.5% 0.15mg	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	0.99% 0.079mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.24% 0.052mg	32.8% 0.75mg	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	0.85% 5.95mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	0.82% 27.8mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.7% 175g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 227 times more Vitamin A, 8.5 times more Vitamin B1, 2.3 times more Vitamin B2, 9.6 times more Vitamin B3, 4.4 times more Vitamin B6, 17.8 times more Vitamin B9, 1.4 times more Vitamin C, more Vitamin E and more Vitamin K than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• 7 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 29.5 times more Calcium, 8.3 times more Copper, 31.8 times more Iron, 13.5 times more Magnesium, 14.6 times more Manganese, 27.3 times more Phosphorus, 24.5 times more Potassium, 13 times more Selenium, 18.7 times more Sodium and 13.5 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Cooked Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have 3.8 times more Carbohydrate, 18.4 times more Sugars and 20.4 times more Fructose than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 4.7 times more Fiber and 17.4 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• 7 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Cooked Broccoli Raab provide inadequate amounts of Energy in seven ounces.