Comparing Nutrients in 1 pound Lemon VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Lemon	Broccoli Raab	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	9.94% 13g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.9% 5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Lemon	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	59.7% 0.78mg	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	12.5% 50μg	94% 376μg	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	267% 240mg	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon	Broccoli Raab	Recommended Dietary Allowance
Calcium	11.8% 118mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	21% 0.19mg	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	34% 2.72mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	78% 1.8mg	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	10.4% 72.6mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 404g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon VS Broccoli Raab per 1 lb

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

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

• 1 pound of Lemon has 2.6 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 131 times more Vitamin A, 4.1 times more Vitamin B1, 6.5 times more Vitamin B2, 12.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 7.5 times more Vitamin B9, 10.8 times more Vitamin E and more Vitamin K than Raw Lemons Without Peel.
• 1 pound of Lemon have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Lemons Without Peel as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lemon vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 4.2 times more Calcium, 3.6 times more Iron, 2.8 times more Magnesium, 13.2 times more Manganese, 4.6 times more Phosphorus, 1.4 times more Potassium, 16.5 times more Sodium and 12.8 times more Zinc than Raw Lemons Without Peel.
• Both Lemon and Broccoli Raab contain similar levels of Copper and Water per one pound.
• 1 pound of Lemon lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Raw Lemons Without Peel as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lemon has 3.3 times more Carbohydrate and 6.6 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.3 times more Omega 3 and 2.9 times more Protein than Raw Lemons Without Peel.
• Both Lemon and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Lemon provide inadequate amounts of Omega 3 and Protein
• Both Raw Lemons Without Peel as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.