Comparing Nutrients in 1 pound Powder Lemonade VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Powder Lemonade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	59% 1706kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 443g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	592% 430g	8.45% 6.12g	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	109% 79.4g	5.2% 3.76g	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	% 12.5g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 337g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	0% 0g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	45.4% 0.59mg	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	6.8% 27.2μg	76% 304μg	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	201% 181mg	284% 256mg	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	4.23% 0.64mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	19% 0.17mg	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	10.8% 0.86mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	3.16% 0.073mg	58% 1.33mg	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	2.6% 18mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Lemonade VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Powder Lemonade versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Powder Lemonade vs Frozen Chopped Broccoli:

• 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.5 times more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B5, 5 times more Vitamin B6, 11.2 times more Vitamin B9, 1.4 times more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Powder Lemonade.
• 1 pound of Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Powder Lemonade as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Powder Lemonade vs Frozen Chopped Broccoli:

• 1 pound of Powder Lemonade has 13.7 times more Magnesium and 2.1 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium, 4.3 times more Iron, 18.4 times more Manganese, 12.5 times more Phosphorus, 1.4 times more Potassium, 4.7 times more Selenium, 4.8 times more Zinc and 64 times more Water than Powder Lemonade.
• Both Powder Lemonade and Frozen Chopped Broccoli contain similar levels of Copper per one pound.
• 1 pound of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Powder Lemonade has 14.5 times more Energy, 13.1 times more Omega 6, 20.4 times more Carbohydrate, 70.1 times more Sugars and 21.1 times more Fructose than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2 times more Omega 3, 7.5 times more Fiber and more Protein than Powder Lemonade.
• 1 pound of Powder Lemonade provide inadequate amounts of Fiber and Protein
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6