Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Diet Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Diet Lemon Instant Tea	4%	0%	96%

Macro Nutrients

	Cooked Broccoli Raab	Diet Lemon Instant Tea	Recommended Dietary Allowance
Energy	8.62% 250kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0% 0g	32g per day for Men 19-50 years
Omega 3	126% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	0.14% 0.1g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	0% 0g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Diet Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	0.77% 0.01mg	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	178% 710μg	0% 0μg	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	411% 370mg	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	169% 25.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Diet Lemon Instant Tea	Recommended Dietary Allowance
Calcium	118% 1180mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	11% 0.1mg	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	159% 12.7mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	67.4% 1.55mg	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	117% 820mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	24.7% 914g	27% 994g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Diet Lemon Instant Tea per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Diet Lemon Instant Tea:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, more Vitamin B1, 70 times more Vitamin B2, 100.8 times more Vitamin B3, 56 times more Vitamin B5, 220 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Diet Lemon Instant Tea.
• 1 kilogram of Diet Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Diet Lemon Instant Tea have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Diet Lemon Instant Tea:

• 1 kilogram of Cooked Broccoli Raab has 39.3 times more Calcium, 7.5 times more Copper, 25.4 times more Iron, 13.5 times more Magnesium, 2.5 times more Manganese, 82 times more Phosphorus, 24.5 times more Potassium, more Selenium, 9.3 times more Sodium and 54 times more Zinc than Diet Lemon Instant Tea.
• Both Cooked Broccoli Raab and Diet Lemon Instant Tea contain similar levels of Water per one kilogram.
• 1 kilogram of Diet Lemon Instant Tea lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has more Omega 3, 7.1 times more Carbohydrate, more Fiber and 191.5 times more Protein than Diet Lemon Instant Tea.
• 1 kilogram of Diet Lemon Instant Tea provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Cooked Broccoli Raab as well as Diet Lemon Instant Tea provide inadequate amounts of Energy and Omega 6 in one kilogram.