Comparing Nutrients in 7 ounces Passion-fruit Juice, Yellow VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Broccoli	27%	8%	65%

Macro Nutrients

	Passion-fruit Juice, Yellow	Broccoli	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	10% 13g	130g per day for Men 19-50 years
Sugars	39% 28.3g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Broccoli	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.97% 16μg	31.3% 125μg	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	40% 36mg	197% 177mg	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	0.13% 0.02mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	11% 0.097mg	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	8.93% 0.71mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	7.1% 49.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Passion-fruit Juice, Yellow vs Broccoli:

• Raw Passion-fruit Juice, Yellow has 1.5 times more Vitamin A and 3.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin B1, 2.9 times more Vitamin B6, 7.9 times more Vitamin B9, 4.9 times more Vitamin C, 78 times more Vitamin E and 254 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Passion-fruit Juice, Yellow as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Passion-fruit Juice, Yellow vs Broccoli:

• Raw Broccoli contains 11.8 times more Calcium, 2 times more Iron, 2.6 times more Phosphorus, 25 times more Selenium, 5.5 times more Sodium and 6.8 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Raw Broccoli have similar amounts of Copper, Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Passion-fruit Juice, Yellow has 1.8 times more Energy, 2.2 times more Carbohydrate and 8.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 13 times more Fiber and 4.2 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.