Comparing Nutrients in 300 calories Diet Lemon Instant Tea VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Diet Lemon Instant Tea: 15000g
• Boiled Spears Frozen Broccoli: 1071g

Boiled and Drained Spears Frozen Broccoli have 14 times more energy per unit of mass than Diet Lemon Instant Tea, which is very low in comparison to other foods. Diet Lemon Instant Tea having very low energy density.

Discover which food has more nutrients per 300 calories - Diet Lemon Instant Tea or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Diet Lemon Instant Tea	4%	0%	96%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Diet Lemon Instant Tea	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.2% 1.18g	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% 57.4g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	84.6% 32g	38g per day for Men 19-50 years
Protein	5.36% 3g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Diet Lemon Instant Tea	Boiled Spears 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	23% 0.3mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	80.4% 321μg	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

	Diet Lemon Instant Tea	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	45% 450mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	51% 0.46mg	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	94% 7.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	1011% 23.3mg	151% 3.5mg	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	21.4% 150mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	403% 14912g	26.3% 972g	3700g per day for Men 19-50 years

Diet Lemon Instant Tea VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Diet Lemon Instant Tea or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Diet Lemon Instant Tea vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 9.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Diet Lemon Instant Tea.
• 300 calories of Diet Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Diet Lemon Instant Tea as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Diet Lemon Instant Tea vs Boiled Spears Frozen Broccoli:

• 300 calories of Diet Lemon Instant Tea have 3.3 times more Copper, 1.4 times more Magnesium, 6.7 times more Manganese, 3.5 times more Sodium and 15.3 times more Water than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.9 times more Phosphorus, more Selenium and 2.1 times more Zinc than Diet Lemon Instant Tea.
• Both Diet Lemon Instant Tea and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Iron and Potassium per 300 calories.
• 300 calories of Diet Lemon Instant Tea lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain more Omega 3, 10.5 times more Sugars, more Fiber and 11.1 times more Protein than Diet Lemon Instant Tea.
• Both Diet Lemon Instant Tea and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Diet Lemon Instant Tea provide inadequate amounts of Omega 3, Fiber and Protein
• Both Diet Lemon Instant Tea as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.