Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.18% 0.03g	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	20% 26g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	31.4% 22.7g	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	11.6% 8.37g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	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	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.13% 0.66mg	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	12.2% 0.16mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	45.5% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	13.7% 12.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	11% 111mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	11% 0.097mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	117% 2.7mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Frozen Chopped Broccoli, Unprepared has 2.5 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 3.9 times more Vitamin B9, 9.1 times more Vitamin C, 6.8 times more Vitamin E and 10 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Frozen Chopped Broccoli, Unprepared has 3.1 times more Calcium, 2.4 times more Iron, 3.1 times more Phosphorus, 14 times more Selenium, 2.2 times more Sodium and 6 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 1.3 times more Copper and 4.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 5.5 times more Omega 3, 5 times more Fiber and 4.5 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2.2 times more Energy, 2.7 times more Carbohydrate, 8.5 times more Sugars and 5.1 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.