Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.65% 0.21g	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	1.1% 0.18g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	28% 20g	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	11.7% 8.5g	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	% 4.47g	g per day for Men 19-50 years
Sucrose	NA	% 7.16g	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, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.64% 0.9mg	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	3.97% 0.052mg	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	6.95% 27.8μg	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	69% 62mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Calcium	11% 111mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	8.8% 0.079mg	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	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	6.56% 0.15mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• 7 ounces of Frozen Chopped Broccoli have 5 times more Vitamin B6, 4.8 times more Vitamin B9, 1.8 times more Vitamin C, 2.9 times more Vitamin E and 16.2 times more Vitamin K than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While 7 oz of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contain 1.3 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• 7 ounces of Frozen Chopped Broccoli have 8 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 9.3 times more Selenium and 8 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Frozen Chopped Broccoli and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 5.5 times more Omega 3, 5 times more Fiber and 4.5 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While 7 oz of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contain 2.4 times more Carbohydrate, 7.5 times more Sugars and 5.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Energy and Omega 6 in seven ounces.