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

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Broccoli Raab	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	28% 20g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 7.16g	% 0.22g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.4% 14mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.96% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD versus 7 oz of Broccoli Raab 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 Broccoli Raab:

• 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have 1.5 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.9 times more Vitamin A, 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 6.6 times more Vitamin B6, 5.9 times more Vitamin B9, 3.9 times more Vitamin E and 44.8 times more Vitamin K than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Raw Broccoli Raab contain 15.4 times more Calcium, 5.5 times more Iron, 2.4 times more Magnesium, 5.2 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium, 11 times more Sodium and 12.8 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD and Broccoli Raab contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Calcium and Zinc
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have 4 times more Carbohydrate, 26.7 times more Sugars and 25.2 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.9 times more Omega 3, 4.5 times more Fiber and 5 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.