Comparing Nutrients in 1 kilogram Lemon juice from concentrate VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate	7%	3%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Lemon juice from concentrate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.86% 170kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	21% 15.3g	18.6% 13.5g	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	9.66% 7g	11.4% 8.3g	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	% 8.4g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	100% 1.3mg	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	22.5% 90μg	168% 670μg	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	159% 143mg	627% 564mg	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	15.3% 2.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42.2% 0.38mg	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	7.5% 0.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	128% 2.94mg	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	13% 90mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	25.3% 936g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon juice from concentrate VS Frozen Chopped Broccoli per 1 kg

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

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

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 2.5 times more Vitamin B1, 5.6 times more Vitamin B2, 2.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.5 times more Vitamin B6, 7.4 times more Vitamin B9, 3.9 times more Vitamin C, 5.3 times more Vitamin E and 811 times more Vitamin K than Lemon juice from concentrate, canned or bottled.
• 1 kilogram of Lemon juice from concentrate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Lemon juice from concentrate, canned or bottled as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 2.1 times more Copper, 13.5 times more Iron, 2.6 times more Magnesium, 18.4 times more Manganese, 5.6 times more Phosphorus, 1.9 times more Potassium, 28 times more Selenium and 2.5 times more Zinc than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Lemon juice from concentrate lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3, 4.3 times more Fiber and 6.2 times more Protein than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate and Frozen Chopped Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Lemon juice from concentrate provide inadequate amounts of Omega 3, Fiber and Protein
• Both Lemon juice from concentrate, canned or bottled as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.