Comparing Nutrients in 14 ounces Broccoli VS Lemonade, frozen concentrate, white

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Lemonade, frozen concentrate, white	0%	3%	97%

Macro Nutrients

	Broccoli	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Energy	4.65% 135kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	152% 198g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	243% 176g	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	99% 71.4g	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	% 64.7g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 38.5g	g per day for Men 19-50 years
Fiber	27% 10.3g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	20% 11g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	6.1% 0.079mg	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	6.95% 27.8μg	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	393% 354mg	57.8% 52mg	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	20.6% 3.1mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Calcium	18.7% 187mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	5.73% 0.052mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	2.24% 0.052mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.58% 354g	5.26% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Lemonade, frozen concentrate, white:

• Raw Broccoli has more Vitamin A, 3.6 times more Vitamin B1, more Vitamin B2, 5.8 times more Vitamin B3, 5 times more Vitamin B5, 8.8 times more Vitamin B6, 9 times more Vitamin B9, 6.8 times more Vitamin C, 8.7 times more Vitamin E and 508 times more Vitamin K than Lemonade, frozen concentrate, white.
• Both Raw Broccoli as well as Lemonade, frozen concentrate, white have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Lemonade, frozen concentrate, white:

• Raw Broccoli has 6.7 times more Calcium, 3.8 times more Copper, 8.1 times more Iron, 3 times more Magnesium, 16.2 times more Manganese, 9.4 times more Phosphorus, 4.4 times more Potassium, 6.3 times more Selenium, 4.7 times more Sodium, 10.3 times more Zinc and 1.8 times more Water than Lemonade, frozen concentrate, white.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.7 times more Omega 3, 8.7 times more Fiber and 12.8 times more Protein than Lemonade, frozen concentrate, white.
• While Lemonade, frozen concentrate, white contains 5.8 times more Energy, 7.5 times more Carbohydrate, 26.2 times more Sugars and 26.5 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Lemonade, frozen concentrate, white have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.