Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.2% 0.034g	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	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	39% 28g	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	20% 14.6g	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	% 13.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	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	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.65% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.9% 0.064mg	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	0.22% 0.2mg	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	17.5% 2.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.85% 274μg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	20.6% 0.47mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.07% 206mg	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	0.66% 9.92mg	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	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 3.4 times more Vitamin B3, 5.7 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B9, 401 times more Vitamin C, more Vitamin E and 220.3 times more Vitamin K than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• 7 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 3.5 times more Phosphorus, 1.4 times more Potassium and 4 times more Zinc than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Cooked Chopped Frozen Broccoli and Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 8.4 times more Omega 3, 15 times more Fiber and 8.4 times more Protein than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 7 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain 2.1 times more Energy, 2.8 times more Carbohydrate and 9.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 6 in seven ounces.