Comparing Nutrients in 1 pound Unsweetened Lemon Instant Tea VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Broccoli	Recommended Dietary Allowance
Energy	54% 1565kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	23% 30g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	60% 33.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	236% 11.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	61% 0.79mg	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	69% 277μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	2.72% 0.41mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	24.7% 0.22mg	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	42.5% 3.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	6049% 139mg	41.4% 0.95mg	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	69.3% 485mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	461% 15663mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Unsweetened Lemon Instant Tea vs Broccoli:

• Unsweetened Lemon Instant Tea has 4.8 times more Vitamin B2, 9.7 times more Vitamin B3, 4.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Unsweetened Lemon Instant Tea as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Unsweetened Lemon Instant Tea vs Broccoli:

• Unsweetened Lemon Instant Tea has 6.8 times more Copper, 6.6 times more Magnesium, 146 times more Manganese, 1.6 times more Phosphorus, 10.9 times more Potassium, 1.7 times more Sodium and 2.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium and 20.8 times more Water than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Raw Broccoli have similar amounts of Iron and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Lemon Instant Tea has 10.1 times more Energy, 11.8 times more Carbohydrate, 2.7 times more Sugars, 1.9 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3 than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.