Comparing Nutrients in 7 ounces Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Broccoli	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	10% 13g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	4.65% 3.37g	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	NA	1.86% 1.35g	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	0% 0g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0.11% 0.06g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26.7% 0.35mg	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	4.47% 18μg	31.3% 125μg	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	153% 137mg	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Broccoli	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	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	2% 0.16mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	0.69% 0.016mg	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	6.24% 43.7mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Broccoli:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 1.7 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.1 times more Vitamin B2, more Vitamin B3, 81.9 times more Vitamin B5, more Vitamin B6, 7 times more Vitamin B9 and 1.3 times more Vitamin C than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Broccoli:

• Raw Broccoli contains 2.7 times more Copper, 9.1 times more Iron, 21 times more Magnesium, 26.3 times more Manganese, 3 times more Phosphorus, 2.5 times more Potassium, 25 times more Selenium, 3.3 times more Sodium and 20.5 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water and Raw Broccoli have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 1.4 times more Energy, 1.8 times more Carbohydrate and 7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 15.8 times more Omega 3, more Fiber and 94 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.