Comparing Nutrients in 1 kilogram BroccoliVS Canned Vegetable Juice Cocktail

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Vegetable Juice Cocktail

17%

13%

70%

1 kg ▼

Macro Nutrients

Broccolivs Canned Vegetable Juice Cocktail

11.7%340kcal

Energy

7.6%220kcal

340 kcalvs220 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g

Fat

3.2%3.1g

3.7 gvs3.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.56%1.14g

Saturated Fat

2.75%0.88g

1.14 gvs0.88 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39.4%0.63g

Omega 3

7.5%0.12g

0.63 gvs0.12 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g

Omega 6

3.76%0.64g

0.49 gvs0.64 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.4g

Carbohydrate

29.8%38.7g

66.4 gvs38.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.4%17g

Sugars

39%28.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvs28.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.38%6.8g

Fructose

19.3%14g

≤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]

6.8 gvs14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g

Glucose

%13.7g

4.9 gvs13.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1g

Sucrose

%0.7g

1 gvs0.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.4%26g

Fiber

13%5g

26 gvs5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.4%28g

Protein

16.6%9.3g

28 gvs9.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Canned Vegetable Juice Cocktail

34.4%310μg

Vitamin A

39%350μg

RAE, retinol activity equivalents

310 μgvs350 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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59%0.71mg

Vitamin B1

41.7%0.5mg

Thiamine

0.71 mgvs0.5 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.17mg

Vitamin B2

25.4%0.33mg

Riboflavin

1.17 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs7.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.73mg

Vitamin B5

50%2.5mg

Pantothenic acid

5.73 mgvs2.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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135%1.75mg

Vitamin B6

54.6%0.71mg

Pyridoxine

1.75 mgvs0.71 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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158%630μg

Vitamin B9

52.5%210μg

Folates and Folic Acid

630 μgvs210 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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991%892mg

Vitamin C

603%543mg

Ascorbic acid

892 mgvs543 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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52%7.8mg

Vitamin E

68%10mg

Tocopherols and Tocotrienols

7.8 mgvs10 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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847%1016μg

Vitamin K

51%61μg

Phytomenadione or phylloquinone

1016 μgvs61 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Canned Vegetable Juice Cocktail

47%470mg

Calcium

14%140mg

470 mgvs140 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.4%0.49mg

Copper

75.6%0.68mg

0.49 mgvs0.68 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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91%7.3mg

Iron

35%2.8mg

7.3 mgvs2.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

26%110mg

210 mgvs110 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg

Manganese

34.8%0.8mg

2.1 mgvs0.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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94%660mg

Phosphorus

27%190mg

660 mgvs190 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3160mg

Potassium

54.4%1850mg

3160 mgvs1850 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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45.5%25μg

Selenium

3.64%2μg

25 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22%330mg

Sodium

113%1690mg

330 mgvs1690 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37.3%4.1mg

Zinc

11%1.2mg

4.1 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%893g

Water

25.4%941g

893 gvs941 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Broccoli vs Canned Vegetable Juice Cocktail:

Raw Broccoli has 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 3 times more Vitamin B9, 1.6 times more Vitamin C and 16.7 times more Vitamin K than Canned Vegetable Juice Cocktail.
While Canned Vegetable Juice Cocktail contains 1.3 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Canned Vegetable Juice Cocktail have similar amounts of Vitamin A and Vitamin B3 per 1 kg.
Both Raw Broccoli as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Canned Vegetable Juice Cocktail:

Raw Broccoli has 3.4 times more Calcium, 2.6 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 12.5 times more Selenium and 3.4 times more Zinc than Canned Vegetable Juice Cocktail.
While Canned Vegetable Juice Cocktail contains 1.4 times more Copper and 5.1 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Canned Vegetable Juice Cocktail have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.5 times more Energy, 5.3 times more Omega 3, 1.7 times more Carbohydrate, 5.2 times more Fiber and 3 times more Protein than Canned Vegetable Juice Cocktail.
While Canned Vegetable Juice Cocktail contains 1.7 times more Sugars and 2.1 times more Fructose than Raw Broccoli.
Both Raw Broccoli as well as Canned Vegetable Juice Cocktail have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliCanned Vegetable Juice CocktailVS Boiled BroccoliBroccoliVS Canned Mixed Vegetables with LiquidsCanned Vegetable Juice CocktailVS Canned Mixed Vegetables with Liquids

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Canned Vegetable Juice Cocktail

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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