Comparing Nutrients in 7 ounces Broccoli Raab VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Broccoli Raab	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.29% 0.05g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	26.4% 19g	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	0.52% 0.2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.7% 0.087mg	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	74.3% 67mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	7.28% 0.065mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	1.73% 0.04mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 7 ounces of Broccoli Raab have more Vitamin A, 4 times more Vitamin B1, 5.9 times more Vitamin B2, 5.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.9 times more Vitamin B6, 20.8 times more Vitamin B9, 40.5 times more Vitamin E and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 7 oz of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.7 times more Vitamin C than Raw Broccoli Raab.
• 7 ounces of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 7 ounces of Broccoli Raab have 13.5 times more Calcium, 1.3 times more Copper, 15.3 times more Iron, 2 times more Magnesium, 19.8 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 33 times more Sodium and 15.4 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Broccoli Raab and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Water per seven ounces.
• 7 ounces of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Broccoli Raab as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 27 times more Omega 3, 27 times more Fiber and 5.8 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 7 oz of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain 3.4 times more Carbohydrate and 25.3 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Energy and Omega 6 in seven ounces.