Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Lemonade, frozen concentrate, white

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Lemonade, frozen concentrate, white	0%	3%	97%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Energy	4.38% 127kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	174% 226g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	278% 202g	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	113% 81.6g	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	% 74g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	36% 13.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	25% 14g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	6.98% 0.091mg	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	7.94% 31.8μg	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	202% 182mg	66% 59.4mg	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	40% 6mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Calcium	15% 150mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	6.55% 0.059mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	2.56% 0.059mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11% 411g	6% 223g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Lemonade, frozen concentrate, white per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Lemonade, frozen concentrate, white:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.8 times more Vitamin B1, more Vitamin B2, 4.2 times more Vitamin B3, 2.4 times more Vitamin B5, 6.5 times more Vitamin B6, 8 times more Vitamin B9, 3.1 times more Vitamin C, 14.7 times more Vitamin E and 440.5 times more Vitamin K than Lemonade, frozen concentrate, white.
• 1 pound of Lemonade, frozen concentrate, white have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Lemonade, frozen concentrate, white have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Lemonade, frozen concentrate, white:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.7 times more Calcium, 2.6 times more Copper, 6.8 times more Iron, 1.9 times more Magnesium, 17.2 times more Manganese, 7 times more Phosphorus, 2 times more Potassium, 7 times more Zinc and 1.8 times more Water than Lemonade, frozen concentrate, white.
• 1 pound of Lemonade, frozen concentrate, white lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Lemonade, frozen concentrate, white lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Omega 3, 10 times more Fiber and 14.1 times more Protein than Lemonade, frozen concentrate, white.
• While 1 lb of Lemonade, frozen concentrate, white contains 7 times more Energy, 9.3 times more Carbohydrate and 30.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Lemonade, frozen concentrate, white provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Lemonade, frozen concentrate, white provide inadequate amounts of Omega 6 in one pound.