Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cranberry juice cocktail, frozen concentrate

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cranberry juice cocktail, frozen concentrate	0%	0%	100%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cranberry juice cocktail, frozen concentrate	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	78.5% 102g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	116% 84.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	11% 6.15g	0.18% 0.099g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cranberry juice cocktail, frozen concentrate	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	0.5% 0.079mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.48% 0.097mg	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	27.8% 111μg	0% 0μg	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	88.4% 79.6mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cranberry juice cocktail, frozen concentrate	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	4.4% 0.04mg	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	15% 1.2mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	12% 0.28mg	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	14% 97mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.87% 180g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cranberry juice cocktail, frozen concentrate per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cranberry juice cocktail, frozen concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Cranberry juice cocktail, frozen concentrate:

• 7 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 11.5 times more Vitamin B3, 2.7 times more Vitamin B6 and more Vitamin B9 than Cranberry juice cocktail, frozen concentrate.
• While 7 oz of Cranberry juice cocktail, frozen concentrate contain 1.8 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cranberry juice cocktail, frozen concentrate provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cranberry juice cocktail, frozen concentrate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Cranberry juice cocktail, frozen concentrate have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cranberry juice cocktail, frozen concentrate:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3 times more Calcium, 1.7 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 9.8 times more Phosphorus, 2.9 times more Potassium, 4 times more Zinc and 1.9 times more Water than Cranberry juice cocktail, frozen concentrate.
• 7 ounces of Cranberry juice cocktail, frozen concentrate lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Cranberry juice cocktail, frozen concentrate lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 15 times more Fiber and 62 times more Protein than Cranberry juice cocktail, frozen concentrate.
• While 7 oz of Cranberry juice cocktail, frozen concentrate contain 7.2 times more Energy, 9.6 times more Carbohydrate and 28.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Cranberry juice cocktail, frozen concentrate provide inadequate amounts of Fiber and Protein