Comparing Nutrients in 100 calories Lemon VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Lemon: 345g
• Cooked Chopped Frozen Broccoli: 357g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Lemon or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lemon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	14.7% 19g	130g per day for Men 19-50 years
Sugars	12% 8.62g	7.24% 5.25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.4% 9.66g	28% 10.7g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Lemon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.34mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	35.7% 0.46mg	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	9.5% 38μg	50% 200μg	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	203% 183mg	159% 143mg	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	3.45% 0.52mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.97% 89.7mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	13.5% 0.12mg	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	26% 2.07mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	6.57% 27.6mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	34.6% 0.8mg	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	7.9% 55mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	2.5% 1.38μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.9mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	8.3% 307g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Lemon vs Cooked Chopped Frozen Broccoli:

• Raw Lemons Without Peel have 1.3 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 52.8 times more Vitamin A, 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.3 times more Vitamin B9, 9.1 times more Vitamin E and more Vitamin K than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Lemon vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium, 1.7 times more Magnesium, 7.7 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Selenium, 5.7 times more Sodium and 4.8 times more Zinc than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Boiled Chopped Frozen Broccoli have similar amounts of Copper, Iron, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Lemons Without Peel have 2.4 times more Fat, 4.7 times more Omega 6, 1.7 times more Carbohydrate and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Omega 3 and 2.9 times more Protein than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Lemons Without Peel as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.