Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cran Grape OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cran Grape OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Frozen Chopped Broccoli	Cran Grape OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	20% 26g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	34.5% 25g	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	2.27% 1.65g	10.4% 7.54g	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	% 1.5g	% 7.14g	g per day for Men 19-50 years
Sucrose	NA	% 10.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	0.74% 0.42g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cran Grape OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	0.32% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	0% 0mg	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	33.2% 133μg	2% 7.94μg	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	124% 112mg	62% 55.8mg	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	16% 2.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cran Grape OCEAN SPRAY	Recommended Dietary Allowance
Calcium	11% 111mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	2% 0.018mg	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	20% 1.6mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	2.93% 0.067mg	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% 99mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	0.64% 22mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.64% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cran Grape OCEAN SPRAY:

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A, more Vitamin B1, more Vitamin B2, 18.1 times more Vitamin B3, more Vitamin B6, 16.8 times more Vitamin B9, 2 times more Vitamin C, more Vitamin E and 811 times more Vitamin K than Cran Grape OCEAN SPRAY.
• Both Frozen Chopped Broccoli, Unprepared as well as Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cran Grape OCEAN SPRAY:

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 4.2 times more Copper, 20.3 times more Iron, 18 times more Magnesium, 8.6 times more Manganese, 25 times more Phosphorus, 19.3 times more Potassium, more Selenium, 1.3 times more Sodium and 16 times more Zinc than Cran Grape OCEAN SPRAY.
• Both Frozen Chopped Broccoli, Unprepared and Cran Grape OCEAN SPRAY have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, 5 times more Fiber and 13.4 times more Protein than Cran Grape OCEAN SPRAY.
• While Cran Grape OCEAN SPRAY contains 2.1 times more Energy, 2.8 times more Carbohydrate, 9.3 times more Sugars and 4.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cran Grape OCEAN SPRAY have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.