Comparing Nutrients in 7 ounces Canned Vegetable Juice Cocktail VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Broccoli Raab	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	5.9% 7.68g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	7.77% 5.64g	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	3.83% 2.78g	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	% 2.7g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.22g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	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	5.04% 0.065mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.95% 1.43mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	10.4% 41.7μg	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	120% 108mg	44.5% 40mg	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	13.5% 2.02mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	6.95% 0.56mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	5.4% 37.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	22.4% 335mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Vegetable Juice Cocktail VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Vegetable Juice Cocktail 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 Canned Vegetable Juice Cocktail vs Broccoli Raab:

• 7 ounces of Canned Vegetable Juice Cocktail have 2.7 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.7 times more Vitamin A, 3.2 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 4 times more Vitamin B9, 1.6 times more Vitamin E and 36.7 times more Vitamin K than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Vegetable Juice Cocktail vs Broccoli Raab:

• 7 ounces of Canned Vegetable Juice Cocktail have 1.6 times more Copper and 5.1 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7.7 times more Calcium, 7.6 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 3.8 times more Phosphorus and 6.4 times more Zinc than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium and Zinc
• Both Canned Vegetable Juice Cocktail as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Vegetable Juice Cocktail have 1.4 times more Carbohydrate and 7.5 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 15.8 times more Omega 3, 5.4 times more Fiber and 3.4 times more Protein than Canned Vegetable Juice Cocktail.
• 7 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Vegetable Juice Cocktail as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.