Comparing Nutrients in 14 ounces Lemon juice from concentrate, bottled, CONCORD VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Lemon juice from concentrate, bottled, CONCORD	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.3% 95kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	NA	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	22% 28.5g	130g per day for Men 19-50 years
Sugars	7.77% 5.64g	7.6% 5.5g	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	3.6% 2.6g	4.05% 2.94g	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	% 3g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, CONCORD	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	61% 0.79mg	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	3.97% 16μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, CONCORD	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	2.98% 0.24mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2.93% 0.067mg	33.5% 0.77mg	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	5.1% 35.7mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	10% 373g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 3.2 times more Vitamin B1, 7.2 times more Vitamin B2, 2.8 times more Vitamin B3, 10.3 times more Vitamin B5, 5.4 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.

Comparing minerals per 14 ounces for Lemon juice from concentrate, bottled, CONCORD vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 5 times more Calcium, 3.1 times more Copper, 11.2 times more Iron, 3.5 times more Magnesium, 11.4 times more Manganese, 7.4 times more Phosphorus, 2.6 times more Potassium, 1.4 times more Sodium and 5 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• Both Lemon juice from concentrate, bottled, CONCORD and Boiled and Drained Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli contains 1.5 times more Energy, 1.3 times more Carbohydrate and 6 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• Both Lemon juice from concentrate, bottled, CONCORD and Boiled and Drained Broccoli have similar amounts of Sugars and Fructose per 14 oz.
• Both Lemon juice from concentrate, bottled, CONCORD as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.