Comparing Nutrients in 1 pound Lemon Juice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lemon Juice	4%	7%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Lemon Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	8.45% 6.12g	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	6.9% 5g	5.2% 3.76g	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	% 4.5g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.95g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Lemon Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	45.4% 0.59mg	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	22.7% 91μg	76% 304μg	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	195% 176mg	284% 256mg	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	4.54% 0.68mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	19% 0.17mg	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	4.54% 0.36mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	2.37% 0.054mg	58% 1.33mg	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	5.2% 36.3mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.2% 415g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, 1.5 times more Vitamin C, 8.1 times more Vitamin E and more Vitamin K than Raw Lemon Juice.
• Both Raw Lemon Juice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared contains 9.3 times more Calcium, 2.4 times more Copper, 10.1 times more Iron, 3 times more Magnesium, 24.5 times more Manganese, 6.3 times more Phosphorus, 2.1 times more Potassium, 28 times more Selenium, 24 times more Sodium and 9.6 times more Zinc than Raw Lemon Juice.
• Both Raw Lemon Juice and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lemon Juice has 1.4 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.7 times more Omega 3, 10 times more Fiber and 8 times more Protein than Raw Lemon Juice.
• Both Raw Lemon Juice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.