Comparing Nutrients in 14 ounces Unsweetened Lemon Instant Tea VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	47.2% 1369kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	14.6% 19g	130g per day for Men 19-50 years
Sugars	24.7% 18g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	31.3% 12g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	206% 10.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.89mg	39.7% 0.52mg	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	60.5% 242μg	66.5% 266μg	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	0% 0mg	249% 224mg	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	2.4% 0.36mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 111mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	16.8% 0.15mg	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	37.2% 2.98mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	131% 552mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	5292% 122mg	50.7% 1.17mg	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	60.7% 425mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	403% 13705mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Lemon Instant Tea VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Unsweetened Lemon Instant Tea versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Unsweetened Lemon Instant Tea vs Frozen Chopped Broccoli:

• 14 ounces of Unsweetened Lemon Instant Tea have 5.8 times more Vitamin B2, 13.1 times more Vitamin B3, 9.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 3.1 times more Vitamin B1, more Vitamin C, 13.6 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C, Vitamin E and Vitamin K
• Both Unsweetened Lemon Instant Tea as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Unsweetened Lemon Instant Tea vs Frozen Chopped Broccoli:

• 14 ounces of Unsweetened Lemon Instant Tea have 8.7 times more Copper, 7.7 times more Magnesium, 104.3 times more Manganese, 2.1 times more Phosphorus, 16.3 times more Potassium, 2.3 times more Sodium and 2 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Calcium and 21.3 times more Water than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Frozen Chopped Broccoli contain similar levels of Iron and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Unsweetened Lemon Instant Tea have 13.3 times more Energy, 16.4 times more Carbohydrate, 3.3 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.2 times more Omega 3 than Unsweetened Lemon Instant Tea.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Unsweetened Lemon Instant Tea as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.