Comparing Nutrients in 7 ounces Broccoli Raab VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Broccoli Raab	Canned Carrot Juice	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	14% 18.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	10.7% 7.76g	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	0.47% 0.34g	NA	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	29% 260μg	211% 1897μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	33% 0.43mg	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	41% 165μg	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	44.5% 40mg	18.7% 17mg	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	21.4% 3.2mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	10% 0.091mg	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	53% 4.25mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	11.2% 0.26mg	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	20.7% 145mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Carrot Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Canned Carrot Juice:

• 7 ounces of Broccoli Raab have 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 20.8 times more Vitamin B9, 2.4 times more Vitamin C, 1.4 times more Vitamin E and 14.5 times more Vitamin K than Canned Carrot Juice.
• While 7 oz of Canned Carrot Juice contain 7.3 times more Vitamin A and 1.3 times more Vitamin B6 than Raw Broccoli Raab.
• 7 ounces of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Raw Broccoli Raab as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Canned Carrot Juice:

• 7 ounces of Broccoli Raab have 4.5 times more Calcium, 4.7 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus and 4.3 times more Zinc than Canned Carrot Juice.
• While 7 oz of Canned Carrot Juice contain 1.5 times more Potassium and 2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Carrot Juice contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Carrot Juice lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Canned Carrot Juice lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 21 times more Omega 3, 3.4 times more Fiber and 3.3 times more Protein than Canned Carrot Juice.
• While 7 oz of Canned Carrot Juice contain 3.3 times more Carbohydrate and 10.3 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Canned Carrot Juice provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Canned Carrot Juice provide inadequate amounts of Energy and Omega 6 in seven ounces.