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

Macros Ratio

	Protein	Fat	Carbs
Lemonade, frozen concentrate, white	0%	3%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Lemonade, frozen concentrate, white	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	30.7% 889kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	174% 226g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	278% 202g	9.2% 6.67g	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	113% 81.6g	NA	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	% 74g	NA	g per day for Men 19-50 years
Sucrose	% 44g	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	1.8% 1g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Lemonade, frozen concentrate, white	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	61% 0.79mg	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	7.94% 31.8μg	107% 426μg	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	66% 59.4mg	344% 310mg	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	2.72% 0.41mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade, frozen concentrate, white	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	6.55% 0.059mg	18% 0.16mg	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	5.1% 0.41mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	2.56% 0.059mg	50.5% 1.16mg	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	4.54% 31.8mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	6% 223g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Frozen Broccoli Spears contains more Vitamin A, 3.6 times more Vitamin B1, more Vitamin B2, 4.2 times more Vitamin B3, 2.1 times more Vitamin B5, 8.8 times more Vitamin B6, 13.4 times more Vitamin B9, 5.2 times more Vitamin C, 15 times more Vitamin E and 507 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 Lemonade, frozen concentrate, white as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Frozen Broccoli Spears contains 5.9 times more Calcium, 2.8 times more Copper, 8 times more Iron, 2.3 times more Magnesium, 19.7 times more Manganese, 8.4 times more Phosphorus, 3.5 times more Potassium, 4.8 times more Selenium, 8.5 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, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lemonade, frozen concentrate, white has 6.8 times more Energy, 9.3 times more Carbohydrate and 30.2 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 7.4 times more Omega 3, 10 times more Fiber and 13.9 times more Protein than Lemonade, frozen concentrate, white.
• 1 pound of Lemonade, frozen concentrate, white provide inadequate amounts of Omega 3, Fiber and Protein
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Lemonade, frozen concentrate, white as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.