Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Frozen Broccoli Spears	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.75% 0.13g	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	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	7.77% 5.64g	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	3.83% 2.78g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11% 6.07g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.95% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11% 0.14mg	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	10.4% 41.7μg	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	120% 108mg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	15% 0.13mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	6.9% 0.16mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	22.4% 335mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Vegetable Juice Cocktail per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Canned Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Canned Vegetable Juice Cocktail:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B6, 4.5 times more Vitamin B9, 1.3 times more Vitamin C, 1.3 times more Vitamin E and 16.6 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While 7 oz of Canned Vegetable Juice Cocktail contain 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B5 per seven ounces.
• Both Frozen Broccoli Spears as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Canned Vegetable Juice Cocktail:

• 7 ounces of Frozen Broccoli Spears have 2.9 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, 9.5 times more Selenium and 2.8 times more Zinc than Canned Vegetable Juice Cocktail.
• While 7 oz of Canned Vegetable Juice Cocktail contain 1.9 times more Copper and 9.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Vegetable Juice Cocktail contain similar levels of Water per seven ounces.
• 7 ounces of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 10.4 times more Omega 3, 1.4 times more Carbohydrate, 6 times more Fiber and 3.3 times more Protein than Canned Vegetable Juice Cocktail.
• While 7 oz of Canned Vegetable Juice Cocktail contain 1.9 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Energy and Omega 6 in seven ounces.