Comparing Nutrients in 300 calories Black Tea, Ready-to-drink, Lemon, Diet VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Black Tea, Ready-to-drink, Lemon, Diet: 30000g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 28 times more energy per unit of mass than Black Tea, Ready-to-drink, Lemon, Diet, which is very low in comparison to other foods. Black Tea, Ready-to-drink, Lemon, Diet having very low energy density.

Which food has more nutrients per 300 calories - Black Tea, Ready-to-drink, Lemon, Diet or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Black Tea, Ready-to-drink, Lemon, Diet	0%	0%	100%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Black Tea, Ready-to-drink, Lemon, Diet	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.8% 66g	44% 57.3g	130g per day for Men 19-50 years
Sugars	0% 0g	21.7% 15.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	84.6% 32g	38g per day for Men 19-50 years
Protein	0% 0g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Black Tea, Ready-to-drink, Lemon, Diet	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	107% 1.4mg	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	0% 0μg	150% 600μg	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	0% 0mg	477% 430mg	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	0% 0mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Tea, Ready-to-drink, Lemon, Diet	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	40.5% 0.36mg	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	0% 0mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	104% 2.4mg	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	1414% 9900mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	809% 29916g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Black Tea, Ready-to-drink, Lemon, Diet vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Black Tea, Ready-to-drink, Lemon, Diet.
• Both Black Tea, Ready-to-drink, Lemon, Diet as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Black Tea, Ready-to-drink, Lemon, Diet vs Cooked Chopped Frozen Broccoli:

• Black Tea, Ready-to-drink, Lemon, Diet has 4.1 times more Copper, 9.7 times more Manganese, 18.9 times more Phosphorus, 2.8 times more Potassium, 43.3 times more Sodium and 30.8 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Calcium, more Iron, more Magnesium, more Selenium and more Zinc than Black Tea, Ready-to-drink, Lemon, Diet.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Broccoli contains more Omega 3, more Sugars, more Fiber and more Protein than Black Tea, Ready-to-drink, Lemon, Diet.
• Both Black Tea, Ready-to-drink, Lemon, Diet and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Black Tea, Ready-to-drink, Lemon, Diet as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.