Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Cooked Broccoli Raab	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	27% 19.4g	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	0.66% 0.48g	15.6% 11.3g	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	% 0.46g	% 7.94g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.2g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	2.75% 0.036mg	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	35.2% 141μg	8.93% 35.7μg	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	81.6% 73.4mg	69.5% 62.5mg	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	33.5% 5.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	3.53% 0.032mg	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	31.5% 2.52mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	5.8% 0.13mg	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	23.2% 163mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 7 ounces of Cooked Broccoli Raab have 227 times more Vitamin A, 33.8 times more Vitamin B1, 9.3 times more Vitamin B2, 21.4 times more Vitamin B3, 12.2 times more Vitamin B6, 3.9 times more Vitamin B9, 253 times more Vitamin E and more Vitamin K than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cooked Broccoli Raab and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 7 ounces of Cooked Broccoli Raab have 6.2 times more Calcium, 4.7 times more Copper, 15.9 times more Iron, 5.4 times more Magnesium, 5.7 times more Manganese, 10.3 times more Phosphorus, 4.5 times more Potassium, 13 times more Selenium, 9.3 times more Sodium and 10.8 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cooked Broccoli Raab and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain similar levels of Water per seven ounces.
• 7 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have more Omega 3, 28 times more Fiber and 14.2 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While 7 oz of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain 3.5 times more Carbohydrate, 15.8 times more Sugars and 23.8 times more Fructose than Cooked Broccoli Raab.
• 7 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Energy and Omega 6 in seven ounces.