Comparing Nutrients in 7 ounces Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	4.02% 2.9g	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	11.6% 8.37g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.13% 0.66mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	20% 0.26mg	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	8.43% 33.7μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	45.5% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	88.4% 79.6mg	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	2.4% 0.36mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	7.5% 0.067mg	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	8.43% 0.67mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	19.2% 0.44mg	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	4.54% 31.8mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.4 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9, 6.5 times more Vitamin C, 7.3 times more Vitamin E and 10.9 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin E
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 1.4 times more Copper, 6.1 times more Manganese and 1.2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Calcium, 1.8 times more Iron, 3.1 times more Phosphorus and 3.5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium and Zinc
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2.4 times more Carbohydrate and 7.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Omega 3, 5 times more Fiber and 4.9 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 3, Fiber and Protein
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.