Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Cooked Broccoli Raab	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	% 2.7g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.14g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	50% 450μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	8.95% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	22.4% 335mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Vegetable Juice Cocktail per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Canned Vegetable Juice Cocktail:

• 7 ounces of Cooked Broccoli Raab have 6.5 times more Vitamin A, 3.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, 2.5 times more Vitamin E and 42 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While 7 oz of Canned Vegetable Juice Cocktail contain 1.5 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Canned Vegetable Juice Cocktail:

• 7 ounces of Cooked Broccoli Raab have 8.4 times more Calcium, 4.5 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 4.3 times more Phosphorus, 1.9 times more Potassium, 6.5 times more Selenium and 4.5 times more Zinc than Canned Vegetable Juice Cocktail.
• While 7 oz of Canned Vegetable Juice Cocktail contain 3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Vegetable Juice Cocktail contain similar levels of Copper and 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 Cooked Broccoli Raab have 16.8 times more Omega 3, 5.6 times more Fiber and 4.1 times more Protein than Canned Vegetable Juice Cocktail.
• While 7 oz of Canned Vegetable Juice Cocktail contain 4.6 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Vegetable Juice Cocktail offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Energy and Omega 6 in seven ounces.