Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Unsweetened Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	8.97% 260kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	604% 785g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	62.3% 45.2g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	132% 50g	38g per day for Men 19-50 years
Protein	50% 28g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	429% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	386% 61.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	520% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	172% 2.23mg	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	168% 670μg	153% 610μg	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	627% 564mg	0% 0mg	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	81.3% 12mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	56% 560mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	368% 3.3mg	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	101% 8.1mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	331% 1390mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	13335% 307mg	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	71.4% 500mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	1016% 34530mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Unsweetened Lemon Instant Tea per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Unsweetened Lemon Instant Tea:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 3.1 times more Vitamin B1, more Vitamin C, 13.6 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• While 1 kg of Unsweetened Lemon Instant Tea contains 5.8 times more Vitamin B2, 13.1 times more Vitamin B3, 9.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Unsweetened Lemon Instant Tea provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Unsweetened Lemon Instant Tea:

• 1 kilogram of Frozen Chopped Broccoli has 2 times more Calcium and 21.3 times more Water than Unsweetened Lemon Instant Tea.
• While 1 kg of Unsweetened Lemon Instant Tea contains 8.7 times more Copper, 7.7 times more Magnesium, 104.3 times more Manganese, 2.1 times more Phosphorus, 16.3 times more Potassium, 2.3 times more Sodium and 2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Unsweetened Lemon Instant Tea contain similar levels of Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 3.2 times more Omega 3 than Unsweetened Lemon Instant Tea.
• While 1 kg of Unsweetened Lemon Instant Tea contains 13.3 times more Energy, 16.4 times more Carbohydrate, 3.3 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6 in one kilogram.