Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Lemon juice from concentrate, bottled, CONCORD

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Frozen Broccoli Spears	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	10% 290kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	NA	32g per day for Men 19-50 years
Omega 3	78% 1.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	19.6% 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	9.1% 6.6g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	54.6% 30.6g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	28.5% 0.37mg	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	235% 940μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	0% 0mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	41% 410mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	22.2% 0.2mg	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	90% 7.2mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	7.4% 0.17mg	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	84.3% 590mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Lemon juice from concentrate, bottled, CONCORD per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Lemon juice from concentrate, bottled, CONCORD to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Lemon juice from concentrate, bottled, CONCORD:

• 1 kilogram of Frozen Broccoli Spears has 3.6 times more Vitamin B1, 6.7 times more Vitamin B2, 2.3 times more Vitamin B3, 4 times more Vitamin B5, 4.7 times more Vitamin B6, 23.5 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• 1 kilogram of Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Lemon juice from concentrate, bottled, CONCORD:

• 1 kilogram of Frozen Broccoli Spears has 5.1 times more Calcium, 1.8 times more Copper, 12 times more Iron, 2.7 times more Magnesium, 15.1 times more Manganese, 6.6 times more Phosphorus, 2.2 times more Potassium and 3.8 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• Both Frozen Broccoli Spears and Lemon juice from concentrate, bottled, CONCORD contain similar levels of Water per one kilogram.
• 1 kilogram of Lemon juice from concentrate, bottled, CONCORD lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 7.7 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• Both Frozen Broccoli Spears and Lemon juice from concentrate, bottled, CONCORD offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Energy in one kilogram.