Comparing Nutrients in 1 pound Lemon Juice VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Lemon Juice	4%	7%	89%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Lemon Juice	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	57% 0.91g	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	11% 14g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 1.95g	% 0.68g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Lemon Juice	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Juice	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	2.37% 0.054mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Juice VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Lemon Juice vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains more Vitamin A, 7 times more Vitamin B1, 9.3 times more Vitamin B2, 22.1 times more Vitamin B3, 3.4 times more Vitamin B5, 4.8 times more Vitamin B6, 3.6 times more Vitamin B9, 16.9 times more Vitamin E and more Vitamin K than Raw Lemon Juice.
• Both Lemon Juice and Cooked Broccoli Raab provide similar amounts of Vitamin C per one pound.
• 1 pound of Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Lemon Juice as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lemon Juice vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 19.7 times more Calcium, 4.7 times more Copper, 15.9 times more Iron, 4.5 times more Magnesium, 31.7 times more Manganese, 10.3 times more Phosphorus, 3.3 times more Potassium, 13 times more Selenium, 56 times more Sodium and 10.8 times more Zinc than Raw Lemon Juice.
• Both Lemon Juice and Cooked Broccoli Raab 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 Lemon Juice has 2.2 times more Carbohydrate and 4.1 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 22.3 times more Omega 3, 9.3 times more Fiber and 10.9 times more Protein than Raw Lemon Juice.
• 1 pound of Lemon Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Lemon Juice as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.