Comparing Nutrients in 1 pound Broccoli Raab VS Lemon juice from concentrate

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Lemon juice from concentrate	7%	3%	90%

Macro Nutrients

	Broccoli Raab	Lemon juice from concentrate	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	9.57% 6.94g	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	1.06% 0.77g	4.38% 3.18g	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	% 0.45g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Lemon juice from concentrate	Recommended Dietary Allowance
Vitamin A	66% 594μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	10.2% 41μg	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	102% 92mg	72% 65mg	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	49% 7.35mg	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Lemon juice from concentrate	Recommended Dietary Allowance
Calcium	49% 490mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	9.07% 0.082mg	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	121% 9.7mg	3.4% 0.27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	3.16% 0.073mg	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	47.3% 331mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Lemon juice from concentrate per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Lemon juice from concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Lemon juice from concentrate:

• 1 pound of Broccoli Raab has 65.5 times more Vitamin A, 7.7 times more Vitamin B1, 7.6 times more Vitamin B2, 6.8 times more Vitamin B3, 4 times more Vitamin B5, 4.6 times more Vitamin B6, 9.2 times more Vitamin B9, 1.4 times more Vitamin C, 7 times more Vitamin E and 2240 times more Vitamin K than Lemon juice from concentrate.
• 1 pound of Lemon juice from concentrate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Lemon juice from concentrate:

• 1 pound of Broccoli Raab has 10.8 times more Calcium, 2.3 times more Copper, 35.7 times more Iron, 3.1 times more Magnesium, 24.7 times more Manganese, 8.1 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Sodium and 4.1 times more Zinc than Lemon juice from concentrate.
• Both Broccoli Raab and Lemon juice from concentrate contain similar levels of Water per one pound.
• 1 pound of Lemon juice from concentrate lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Broccoli Raab as well as Lemon juice from concentrate, canned or bottled lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 31.5 times more Omega 3, 3.9 times more Fiber and 7 times more Protein than Lemon juice from concentrate.
• While 1 lb of Lemon juice from concentrate, canned or bottled contains 2 times more Carbohydrate and 4 times more Sugars than Raw Broccoli Raab.
• 1 pound of Lemon juice from concentrate provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Lemon juice from concentrate, canned or bottled provide inadequate amounts of Energy and Omega 6 in one pound.