Comparing Nutrients in 7 ounces Grapefruit juice, white, frozen concentrate, unsweetened, undiluted VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	5%	3%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10% 290kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	94% 67.8g	3.7% 2.68g	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	NA	2.27% 1.65g	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7% 3.9g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.58% 1.53mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	6.45% 25.8μg	33.2% 133μg	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	264% 238mg	124% 112mg	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	1.85% 0.28mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	8.38% 0.075mg	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	12% 0.97mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	25.4% 0.58mg	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	14% 97mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.33% 123g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted vs Frozen Chopped Broccoli:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.1 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 5.2 times more Vitamin B9, 8.7 times more Vitamin E and 811 times more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Grapefruit juice, white, frozen concentrate, unsweetened, undiluted vs Frozen Chopped Broccoli:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 3.1 times more Copper, 2.1 times more Magnesium and 2.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium, 1.7 times more Iron, 4.2 times more Manganese, 9.3 times more Selenium, 8 times more Sodium, 2.7 times more Zinc and 1.5 times more Water than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 5.6 times more Energy, 7.2 times more Carbohydrate and 25.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.4 times more Omega 3, 7.5 times more Fiber and 1.4 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.