Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Lemon juice from concentrate, bottled, CONCORD

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	8.9% 6.44g	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	4.13% 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	% 3.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	25% 14g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	13% 0.17mg	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	63.5% 254μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	15% 150mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	10% 0.091mg	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	34.6% 2.77mg	3.4% 0.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	3.35% 0.077mg	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	31.8% 222mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 411g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Lemon juice from concentrate, bottled, CONCORD per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Lemon juice from concentrate, bottled, CONCORD:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.6 times more Vitamin B5, 3.5 times more Vitamin B6, 14 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• 1 pound of Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Lemon juice from concentrate, bottled, CONCORD:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.1 times more Calcium, 1.7 times more Copper, 10.2 times more Iron, 2.2 times more Magnesium, 13.1 times more Manganese, 5.4 times more Phosphorus, 1.3 times more Potassium and 3.1 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• Both Cooked Chopped Frozen Broccoli and Lemon juice from concentrate, bottled, CONCORD contain similar levels of Water per one pound.
• 1 pound of Lemon juice from concentrate, bottled, CONCORD lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 7.8 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• Both Cooked Chopped Frozen Broccoli and Lemon juice from concentrate, bottled, CONCORD offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Energy in one pound.