Comparing Nutrients in 7 ounces Broccoli Raab VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Broccoli Raab	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.18% 0.03g	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	20% 26g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	31.4% 22.7g	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	11.6% 8.37g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 8.06g	g per day for Men 19-50 years
Fiber	14% 5.36g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	29% 260μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.13% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	12.2% 0.16mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	45.5% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.5% 40mg	13.7% 12.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	11% 0.097mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	117% 2.7mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 7 ounces of Broccoli Raab have 6.2 times more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B6, 4.9 times more Vitamin B9, 3.3 times more Vitamin C, 9 times more Vitamin E and 27.7 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin B12 than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin E
• Both Raw Broccoli Raab as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 7 ounces of Broccoli Raab have 6 times more Calcium, 6.3 times more Iron, 1.5 times more Magnesium, 4.6 times more Phosphorus, 3 times more Sodium and 9.6 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 3.4 times more Manganese than Raw Broccoli Raab.
• Both Broccoli Raab and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 9.9 times more Omega 3, 4.5 times more Fiber and 5 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 4.6 times more Carbohydrate, 30.2 times more Sugars and 24.8 times more Fructose than Raw Broccoli Raab.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy and Omega 6 in seven ounces.