Comparing Nutrients in 14 ounces Cooked Chinese Broccoli VS Lemon Grass

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Energy	3% 87.3kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	77.3% 100g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	NA	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	8.08% 4.52g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Vitamin A	36% 325μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	24.4% 0.32mg	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	98% 393μg	74.4% 298μg	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	124% 112mg	11.5% 10.3mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 337μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Calcium	39.7% 397mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	117% 1.06mg	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	27.8% 2.22mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	901% 20.7mg	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	23.2% 163mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	80.5% 8.85mg	11mg per day for Men 19-50 years
Water	10% 371g	7.57% 280g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chinese Broccoli vs Lemon Grass :

• Cooked Chinese Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 1.3 times more Vitamin B9 and 10.8 times more Vitamin C than Raw Lemon Grass .
• While Raw Lemon Grass contain 2.5 times more Vitamin B3 than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Lemon Grass have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Cooked Chinese Broccoli as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chinese Broccoli vs Lemon Grass :

• Cooked Chinese Broccoli has 1.5 times more Calcium, 1.9 times more Selenium and 1.3 times more Water than Raw Lemon Grass .
• While Raw Lemon Grass contain 4.4 times more Copper, 14.6 times more Iron, 3.3 times more Magnesium, 19.8 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium and 5.7 times more Zinc than Cooked Chinese Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Cooked Chinese Broccoli has 8.3 times more Omega 3 than Raw Lemon Grass .
• While Raw Lemon Grass contain 4.5 times more Energy, 6.6 times more Carbohydrate and 1.6 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Lemon Grass have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.