Comparing Nutrients in 7 ounces Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.42% 99kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	28% 20g	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	11.7% 8.5g	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	% 4.47g	NA	g per day for Men 19-50 years
Sucrose	% 7.16g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	26.7% 0.35mg	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	6.95% 27.8μg	46.6% 187μg	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	69% 62mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	7.94% 0.071mg	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	9.67% 0.77mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	22% 0.51mg	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	6.8% 47.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Frozen Broccoli Spears:

• 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have 1.2 times more Vitamin A than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 6.7 times more Vitamin B6, 6.7 times more Vitamin B9, 2.2 times more Vitamin C, 3.2 times more Vitamin E and 20.3 times more Vitamin K than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per seven ounces.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 5.9 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 6.3 times more Selenium and 5.7 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD and Frozen Broccoli Spears contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have 2.2 times more Carbohydrate and 6.9 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.6 times more Omega 3, 5 times more Fiber and 4.9 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Omega 3, Fiber and Protein
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.