Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cran Raspberry Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cran Raspberry Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Frozen Broccoli Spears	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	18.3% 23.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	31.2% 22.6g	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	NA	11.8% 8.53g	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	NA	% 7.74g	g per day for Men 19-50 years
Sucrose	NA	% 6.35g	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	11% 6.07g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	0.32% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	60% 54mg	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	18% 2.68mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	1.9% 0.044mg	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	16.7% 117mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cran Raspberry Juice Drink OCEAN SPRAY per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cran Raspberry Juice Drink OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cran Raspberry Juice Drink OCEAN SPRAY:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, more Vitamin B1, more Vitamin B2, 17.8 times more Vitamin B3, more Vitamin B6, 23.5 times more Vitamin B9, 2.5 times more Vitamin C, more Vitamin E and 1014 times more Vitamin K than Cran Raspberry Juice Drink OCEAN SPRAY.
• 7 ounces of Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cran Raspberry Juice Drink OCEAN SPRAY:

• 7 ounces of Frozen Broccoli Spears have 20.5 times more Calcium, 4 times more Copper, 18 times more Iron, 16 times more Magnesium, 11.6 times more Manganese, 59 times more Phosphorus, 13.9 times more Potassium, 19 times more Selenium and 17 times more Zinc than Cran Raspberry Juice Drink OCEAN SPRAY.
• Both Frozen Broccoli Spears and Cran Raspberry Juice Drink OCEAN SPRAY contain similar levels of Water per seven ounces.
• 7 ounces of Cran Raspberry Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 5 times more Fiber and 10.9 times more Protein than Cran Raspberry Juice Drink OCEAN SPRAY.
• While 7 oz of Cran Raspberry Juice Drink OCEAN SPRAY contain 2.2 times more Carbohydrate and 7.8 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Cran Raspberry Juice Drink OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Frozen Broccoli Spears as well as Cran Raspberry Juice Drink OCEAN SPRAY provide inadequate amounts of Energy in seven ounces.