Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS With Added Ascorbic Acid Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
With Added Ascorbic Acid Lemon Instant Tea	1%	1%	98%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Energy	9.66% 280kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	751% 976g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	55.4% 31g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	17% 0.22mg	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	140% 560μg	108% 430μg	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	446% 401mg	1111% 1000mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Calcium	33% 330mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	27.8% 0.25mg	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	76.3% 6.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	1289% 29.7mg	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	70% 490mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS With Added Ascorbic Acid Lemon Instant Tea per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of With Added Ascorbic Acid Lemon Instant Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs With Added Ascorbic Acid Lemon Instant Tea:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin B1, 2.5 times more Vitamin B5, 5.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than With Added Ascorbic Acid Lemon Instant Tea.
• While 1 kg of With Added Ascorbic Acid Lemon Instant Tea contains 2.5 times more Vitamin B2 and 2.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and With Added Ascorbic Acid Lemon Instant Tea provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B6
• Both Boiled Chopped Frozen Broccoli as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs With Added Ascorbic Acid Lemon Instant Tea:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 3.5 times more Phosphorus, 2.8 times more Zinc and 302.4 times more Water than With Added Ascorbic Acid Lemon Instant Tea.
• While 1 kg of With Added Ascorbic Acid Lemon Instant Tea contains 13.3 times more Manganese and 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and With Added Ascorbic Acid Lemon Instant Tea contain similar levels of Magnesium per one kilogram.
• 1 kilogram of With Added Ascorbic Acid Lemon Instant Tea lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as With Added Ascorbic Acid Lemon Instant Tea lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Fiber and 5.2 times more Protein than With Added Ascorbic Acid Lemon Instant Tea.
• While 1 kg of With Added Ascorbic Acid Lemon Instant Tea contains 13.8 times more Energy, 1.5 times more Omega 3 and 18.2 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of With Added Ascorbic Acid Lemon Instant Tea provide inadequate amounts of Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as With Added Ascorbic Acid Lemon Instant Tea provide inadequate amounts of Omega 6 in one kilogram.