Comparing Nutrients in 14 ounces Lemon Juice VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Lemon Juice	4%	7%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Lemon Juice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	13.8% 10g	8.05% 5.83g	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	6.02% 4.37g	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	% 3.93g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Lemon Juice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	53.4% 0.69mg	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	20% 79.4μg	93% 373μg	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	171% 154mg	301% 271mg	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	3.97% 0.6mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Juice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.4% 24mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	16% 0.14mg	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	3.97% 0.32mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	44% 1mg	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	4.54% 31.8mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Juice VS Frozen Broccoli Spears per 14 oz

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

Lets compare vitamin content per 14 ounces of Lemon Juice vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain more Vitamin A, 3 times more Vitamin B1, 7.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.8 times more Vitamin B5, 3.8 times more Vitamin B6, 4.7 times more Vitamin B9, 1.8 times more Vitamin C, 9 times more Vitamin E and more Vitamin K than Raw Lemon Juice.
• 14 ounces of Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Lemon Juice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lemon Juice vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain 6.8 times more Calcium, 2.3 times more Copper, 9 times more Iron, 2.7 times more Magnesium, 21.3 times more Manganese, 7.4 times more Phosphorus, 2.4 times more Potassium, 19 times more Selenium and 6.8 times more Zinc than Raw Lemon Juice.
• Both Lemon Juice and Frozen Broccoli Spears contain similar levels of Water per 14 ounces.
• 14 ounces of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lemon Juice have 1.3 times more Carbohydrate and 1.7 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 13.9 times more Omega 3, 10 times more Fiber and 8.7 times more Protein than Raw Lemon Juice.
• 14 ounces of Lemon Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Lemon Juice as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.