Comparing Nutrients in 14 ounces Broccoli VS Lemon juice from concentrate, bottled, REAL LEMON

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%

Macro Nutrients

	Broccoli	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	8.7% 6.3g	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	3.72% 2.7g	3.9% 2.8g	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	% 1.94g	% 3.5g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	20% 11g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	11.3% 0.15mg	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	62.5% 250μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	73.2% 66mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	7.94% 0.071mg	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	36.2% 2.9mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	2.76% 0.064mg	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	37.4% 262mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Lemon juice from concentrate, bottled, REAL LEMON:

• Raw Broccoli has 15.5 times more Vitamin A, 3.6 times more Vitamin B1, 6.9 times more Vitamin B2, 3.6 times more Vitamin B3, 6.4 times more Vitamin B5, 4.7 times more Vitamin B6, 5.7 times more Vitamin B9, 5.4 times more Vitamin C, 3.4 times more Vitamin E and 1016 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.

Comparing minerals per 14 ounces for Broccoli vs Lemon juice from concentrate, bottled, REAL LEMON:

• Raw Broccoli has 5.2 times more Calcium, 2.7 times more Copper, 12.2 times more Iron, 3.5 times more Magnesium, 13.1 times more Manganese, 7.3 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Sodium and 1.8 times more Zinc than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Raw Broccoli and Lemon juice from concentrate, bottled, REAL LEMON have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2 times more Energy, 10.5 times more Omega 3, 3.7 times more Fiber and 6 times more Protein than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Raw Broccoli and Lemon juice from concentrate, bottled, REAL LEMON have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Raw Broccoli as well as Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.