Comparing Nutrients in 1 kilogram Powder Lemonade VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Powder Lemonade	Boiled Broccoli	Recommended Dietary Allowance
Energy	130% 3760kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	751% 976g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	1306% 947g	19% 14g	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	241% 175g	10.2% 7.4g	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	% 27.5g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 744g	% 0.8g	g per day for Men 19-50 years
Fiber	10.5% 4g	87% 33g	38g per day for Men 19-50 years
Protein	0% 0g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	154% 2mg	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	15% 60μg	270% 1080μg	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	443% 399mg	721% 649mg	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	9.33% 1.4mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Boiled Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	23.8% 1.9mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	588% 2470mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	84.3% 1.94mg	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	5.7% 40mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Lemonade vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, more Vitamin B2, 4.3 times more Vitamin B3, 10.3 times more Vitamin B5, 7.7 times more Vitamin B6, 18 times more Vitamin B9, 1.6 times more Vitamin C, 10.4 times more Vitamin E and more Vitamin K than Powder Lemonade.
• Both Powder Lemonade as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Powder Lemonade vs Boiled Broccoli:

• Powder Lemonade has 11.8 times more Magnesium and 1.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 12.1 times more Manganese, 16.8 times more Phosphorus, 2 times more Potassium, 2.7 times more Selenium, 4.5 times more Zinc and 62.4 times more Water than Powder Lemonade.

Comparison of macro-nutrients per 1 kilogram:

• Powder Lemonade has 10.7 times more Energy, 2.6 times more Fat, 7.9 times more Omega 6, 13.6 times more Carbohydrate, 68.1 times more Sugars and 23.6 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Omega 3, 8.3 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.