Comparing Nutrients in 1 kilogram Lemon Peel VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Lemon Peel	Boiled Broccoli	Recommended Dietary Allowance
Energy	16.2% 470kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	19% 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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	279% 106g	87% 33g	38g per day for Men 19-50 years
Protein	26.8% 15g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	154% 2mg	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	32.5% 130μg	270% 1080μg	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	1433% 1290mg	721% 649mg	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	16.7% 2.5mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Peel	Boiled Broccoli	Recommended Dietary Allowance
Calcium	134% 1340mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	100% 8mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	17% 120mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	47% 1600mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	22% 816g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Peel VS Boiled Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Lemon Peel vs Boiled Broccoli:

• 1 kilogram of Lemon Peel has 2 times more Vitamin C than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 8.3 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Lemon Peel.
• Both Lemon Peel and Boiled Broccoli provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Lemon Peel have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Lemon Peel as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lemon Peel vs Boiled Broccoli:

• 1 kilogram of Lemon Peel has 3.4 times more Calcium and 1.5 times more Copper than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 1.4 times more Magnesium, 5.6 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium, 6.8 times more Sodium and 1.8 times more Zinc than Raw Lemon Peel.
• Both Lemon Peel and Boiled Broccoli contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Lemon Peel lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lemon Peel has 2.2 times more Carbohydrate, 3 times more Sugars and 3.2 times more Fiber than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 4.6 times more Omega 3 and 1.6 times more Protein than Raw Lemon Peel.
• 1 kilogram of Lemon Peel provide inadequate amounts of Omega 3
• Both Raw Lemon Peel as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.