Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Frozen Broccoli Spears	Lemon Juice	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.32% 0.054g	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	24% 31.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	15.8% 11.4g	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	6.9% 5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.95g	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	24.8% 14g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Lemon Juice	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	16% 0.21mg	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	107% 426μg	22.7% 91μg	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	344% 310mg	195% 176mg	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	41% 6.12mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Lemon Juice	Recommended Dietary Allowance
Calcium	18.6% 186mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	8.06% 0.073mg	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	41% 3.27mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	2.37% 0.054mg	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	38.2% 268mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Lemon Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Lemon Juice:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 3 times more Vitamin B1, 7.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.8 times more Vitamin B5, 3.8 times more Vitamin B6, 4.7 times more Vitamin B9, 1.8 times more Vitamin C, 9 times more Vitamin E and more Vitamin K than Lemon Juice.
• 1 pound of Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Lemon Juice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Lemon Juice:

• 1 pound of Frozen Broccoli Spears has 6.8 times more Calcium, 2.3 times more Copper, 9 times more Iron, 2.7 times more Magnesium, 21.3 times more Manganese, 7.4 times more Phosphorus, 2.4 times more Potassium, 19 times more Selenium and 6.8 times more Zinc than Lemon Juice.
• Both Frozen Broccoli Spears and Lemon Juice contain similar levels of Water per one pound.
• 1 pound of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 13.9 times more Omega 3, 10 times more Fiber and 8.7 times more Protein than Lemon Juice.
• While 1 lb of Raw Lemon Juice contains 1.3 times more Carbohydrate and 1.7 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Lemon Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Raw Lemon Juice provide inadequate amounts of Energy and Omega 6 in one pound.