Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Frozen Broccoli Spears	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	1% 29kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.19% 0.033g	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	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	13.3% 9.6g	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	7.9% 5.73g	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	% 2.63g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	g per day for Men 19-50 years
Fiber	7.9% 3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	0.98% 0.049mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	1.4% 0.018mg	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	23.5% 94μg	0% 0μg	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	76% 68.3mg	42.8% 38.5mg	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	9% 1.35mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	1.33% 0.012mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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% 0.72mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	3.2% 0.074mg	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	8.43% 59mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.4% 88.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Apple Juice with Vitamin C per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Apple Juice with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Apple Juice with Vitamin C:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 3.4 times more Vitamin B1, 6.7 times more Vitamin B2, 6.3 times more Vitamin B3, 4.9 times more Vitamin B5, 9.7 times more Vitamin B6, more Vitamin B9, 1.8 times more Vitamin C, 135 times more Vitamin E and more Vitamin K than Apple Juice with Vitamin C.
• 100 grams of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Apple Juice with Vitamin C:

• 100 grams of Frozen Broccoli Spears have 5.1 times more Calcium, 3 times more Copper, 6 times more Iron, 3.2 times more Magnesium, 3.5 times more Manganese, 8.4 times more Phosphorus, 2.5 times more Potassium, 19 times more Selenium and 17 times more Zinc than Apple Juice with Vitamin C.
• Both Frozen Broccoli Spears and Apple Juice with Vitamin C contain similar levels of Water per 100 grams.
• 100 grams of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 17.9 times more Omega 3, 15 times more Fiber and 30.6 times more Protein than Apple Juice with Vitamin C.
• While 100 g of Bottled Apple Juice with Vitamin C contain 2.1 times more Carbohydrate and 6.5 times more Sugars than Frozen Broccoli Spears.
• 100 grams of Apple Juice with Vitamin C provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Energy and Omega 6 in 100 grams.