Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Bottled Lime Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Bottled Lime Juice	3%	7%	90%

Macro Nutrients

	Frozen Broccoli Spears	Bottled Lime Juice	Recommended Dietary Allowance
Energy	10% 290kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2.47% 0.42g	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	51.5% 67g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	19% 13.7g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Bottled Lime Juice	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	20.8% 0.27mg	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	20% 80μg	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	759% 683mg	71% 64mg	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	90% 13.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Bottled Lime Juice	Recommended Dietary Allowance
Calcium	41% 410mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	33.3% 0.3mg	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	90% 7.2mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	3.48% 0.08mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Bottled Lime Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Bottled Lime Juice:

• 1 kilogram of Frozen Broccoli Spears has 57 times more Vitamin A, 2.2 times more Vitamin B1, 38 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B5, 6.5 times more Vitamin B6, 11.8 times more Vitamin B9, 10.7 times more Vitamin C, 11.3 times more Vitamin E and 202.8 times more Vitamin K than Bottled Lime Juice.
• 1 kilogram of Bottled Lime Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Unsweetened Canned or Bottled Lime Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Bottled Lime Juice:

• 1 kilogram of Frozen Broccoli Spears has 3.4 times more Calcium, 3.1 times more Iron, 2.3 times more Magnesium, 32 times more Manganese, 5.9 times more Phosphorus, 3.3 times more Potassium, 19 times more Selenium and 5.7 times more Zinc than Bottled Lime Juice.
• Both Frozen Broccoli Spears and Bottled Lime Juice contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Bottled Lime Juice lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 5.7 times more Omega 3, 7.5 times more Fiber and 12.2 times more Protein than Bottled Lime Juice.
• While 1 kg of Unsweetened Canned or Bottled Lime Juice contains 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• 1 kilogram of Bottled Lime Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Unsweetened Canned or Bottled Lime Juice provide inadequate amounts of Energy and Omega 6 in one kilogram.