Comparing Nutrients in 1 kilogram Instant Tea, Decaffeinated, Lemon, Diet VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Decaffeinated, Lemon, Diet	4%	1%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Instant Tea, Decaffeinated, Lemon, Diet	Boiled Broccoli	Recommended Dietary Allowance
Energy	117% 3380kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	657% 854g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	26% 19g	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	0% 0g	87% 33g	38g per day for Men 19-50 years
Protein	59% 33g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Decaffeinated, Lemon, Diet	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	0% 0mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 38.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	308% 15.4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	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	87.5% 350μg	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	0% 0mg	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	0% 0mg	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

	Instant Tea, Decaffeinated, Lemon, Diet	Boiled Broccoli	Recommended Dietary Allowance
Calcium	21% 210mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	1109% 88.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	298% 1250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	13204% 304mg	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	200% 1400mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	755% 25680mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	275% 4120mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.95% 35g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Instant Tea, Decaffeinated, Lemon, Diet vs Boiled Broccoli:

• Instant Tea, Decaffeinated, Lemon, Diet has 2.7 times more Vitamin B2, 7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet 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 Instant Tea, Decaffeinated, Lemon, Diet vs Boiled Broccoli:

• Instant Tea, Decaffeinated, Lemon, Diet has 2 times more Copper, 13.2 times more Iron, 6 times more Magnesium, 156.5 times more Manganese, 2.1 times more Phosphorus, 8.8 times more Potassium, 10 times more Sodium and 2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Calcium and 25.5 times more Water than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet and Boiled and Drained Broccoli have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Instant Tea, Decaffeinated, Lemon, Diet has 9.7 times more Energy, 11.9 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 and more Fiber than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.