Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Grapefruit juice canned

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Grapefruit juice canned	6%	16%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Grapefruit juice canned	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.6% 0.27g	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	21% 15.3g	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	8.87% 6.43g	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	% 6.15g	g per day for Men 19-50 years
Sucrose	NA	% 2.56g	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	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Grapefruit juice canned	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.65% 0.073mg	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	74.3% 67mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Grapefruit juice canned	Recommended Dietary Allowance
Calcium	11% 111mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	7.06% 0.064mg	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	2% 0.16mg	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	1.64% 0.038mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Grapefruit juice canned per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Grapefruit juice canned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Grapefruit juice canned:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 4.8 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B6, 4.8 times more Vitamin B9, 1.7 times more Vitamin C, 5.8 times more Vitamin E and more Vitamin K than Grapefruit juice canned.
• Both Frozen Chopped Broccoli and Grapefruit juice canned provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Grapefruit juice canned have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Grapefruit juice, white, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Grapefruit juice canned:

• 7 ounces of Frozen Chopped Broccoli have 3.5 times more Calcium, 10.1 times more Iron, 2 times more Magnesium, 15.5 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, 28 times more Selenium and 9.6 times more Zinc than Grapefruit juice canned.
• Both Frozen Chopped Broccoli and Grapefruit juice canned contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Grapefruit juice canned lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Omega 3, 5 times more Fiber and 5.1 times more Protein than Grapefruit juice canned.
• While 7 oz of Grapefruit juice, white, canned or bottled, unsweetened contain 1.6 times more Carbohydrate, 5.7 times more Sugars and 3.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Grapefruit juice canned provide inadequate amounts of Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Grapefruit juice, white, canned or bottled, unsweetened provide inadequate amounts of Energy and Omega 6 in seven ounces.