Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Tropical Colada V8 SPLASH Smoothies

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tropical Colada V8 SPLASH Smoothies	13%	0%	87%

Macro Nutrients

	Frozen Chopped Broccoli	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.8% 81.4kcal	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% 0g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	13% 17g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	20% 14.5g	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	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	% 1.5g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10% 1.6mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	54% 48.4mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Calcium	11% 111mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	NA	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	NA	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	NA	11mg per day for Men 19-50 years
Water	4.9% 181g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tropical Colada V8 SPLASH Smoothies per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Tropical Colada V8 SPLASH Smoothies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Tropical Colada V8 SPLASH Smoothies:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin B6 and 2.3 times more Vitamin C than Tropical Colada V8 SPLASH Smoothies.
• While 7 oz of Tropical Colada V8 SPLASH Smoothies contain 1.7 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Tropical Colada V8 SPLASH Smoothies have insufficient amounts of Vitamin B6

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Tropical Colada V8 SPLASH Smoothies:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium, 5.4 times more Iron and 8.8 times more Potassium than Tropical Colada V8 SPLASH Smoothies.
• Both Frozen Chopped Broccoli and Tropical Colada V8 SPLASH Smoothies contain similar levels of Water per seven ounces.
• 7 ounces of Tropical Colada V8 SPLASH Smoothies lack sufficient amounts of Iron and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 7.5 times more Fiber and 2.3 times more Protein than Tropical Colada V8 SPLASH Smoothies.
• While 7 oz of Tropical Colada V8 SPLASH Smoothies contain 1.8 times more Carbohydrate and 5.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Tropical Colada V8 SPLASH Smoothies provide inadequate amounts of Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Tropical Colada V8 SPLASH Smoothies provide inadequate amounts of Energy in seven ounces.