Comparing Nutrients in 1 kilogram Lemon Peel VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Lemon Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16.2% 470kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	123% 160g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	279% 106g	79% 30g	38g per day for Men 19-50 years
Protein	26.8% 15g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	32.5% 130μg	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	1433% 1290mg	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	16.7% 2.5mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	134% 1340mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	100% 8mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	17% 120mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	47% 1600mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22% 816g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Peel VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Lemon Peel 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 Peel vs Frozen Chopped Broccoli:

• 1 kilogram of Lemon Peel has 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 5.2 times more Vitamin B9, 4.9 times more Vitamin E and more Vitamin K than Raw Lemon Peel.
• Both Lemon Peel and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lemon Peel vs Frozen Chopped Broccoli:

• 1 kilogram of Lemon Peel has 2.4 times more Calcium and 2.4 times more Copper than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4.2 times more Phosphorus, 1.3 times more Potassium, 4 times more Selenium and 1.9 times more Zinc than Raw Lemon Peel.
• Both Lemon Peel and Frozen Chopped Broccoli contain similar levels of Iron, Magnesium 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 3.3 times more Carbohydrate, 3.1 times more Sugars and 3.5 times more Fiber than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4 times more Omega 3 and 1.9 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 Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.