Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Lemon

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Lemon	10%	6%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Lemon	Recommended Dietary Allowance
Energy	8.97% 260kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.7% 0.63g	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	71.7% 93g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	34.5% 25g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	50% 28g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Lemon	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	61.5% 0.8mg	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	27.5% 110μg	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	589% 530mg	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	10% 1.5mg	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	Lemon	Recommended Dietary Allowance
Calcium	56% 560mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	41% 0.37mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	13% 0.3mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24% 890g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Lemon per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 52 times more Vitamin A, 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 6.1 times more Vitamin B9, 8.1 times more Vitamin E and more Vitamin K than Lemon.
• Both Frozen Chopped Broccoli and Lemon provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Lemon have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemons Without Peel have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 2.2 times more Calcium, 1.4 times more Iron, 2.3 times more Magnesium, 9.8 times more Manganese, 3.1 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium and 8 times more Zinc than Lemon.
• Both Frozen Chopped Broccoli and Lemon contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Lemon lack sufficient amounts of Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 4 times more Omega 3 and 2.6 times more Protein than Lemon.
• While 1 kg of Raw Lemons Without Peel contains 1.9 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Lemon offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Lemon provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemons Without Peel provide inadequate amounts of Energy and Omega 6 in one kilogram.