Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Canned Low Sodium Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	2.95% 3.83g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.83% 2.78g	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	1.9% 1.37g	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	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.09g	g per day for Men 19-50 years
Fiber	7.9% 3g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	3.9% 35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4.98% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.46% 0.071mg	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	14% 56μg	5.25% 21μg	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	44.6% 40mg	60.3% 54.3mg	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	8.8% 1.32mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	5.1% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	7.56% 0.068mg	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	7.63% 0.61mg	3.63% 0.29mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	3.43% 0.079mg	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% 49mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Low Sodium Vegetable Juice Cocktail per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Canned Low Sodium Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Canned Low Sodium Vegetable Juice Cocktail:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.5 times more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9, 1.3 times more Vitamin E and 14.4 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• While 100 g of Canned Low Sodium Vegetable Juice Cocktail contain 1.6 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Low Sodium Vegetable Juice Cocktail provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• Both Boiled Chopped Frozen Broccoli as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Canned Low Sodium Vegetable Juice Cocktail:

• 100 grams of Cooked Chopped Frozen Broccoli have 2.2 times more Calcium, 2.1 times more Iron, 2.8 times more Manganese, 2.6 times more Phosphorus and 2.3 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• While 100 g of Canned Low Sodium Vegetable Juice Cocktail contain 2 times more Copper, 1.4 times more Potassium and 5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 3.5 times more Omega 3, 1.4 times more Carbohydrate, 6 times more Fiber and 3.4 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• While 100 g of Canned Low Sodium Vegetable Juice Cocktail contain 1.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• 100 grams of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Energy and Omega 6 in 100 grams.