Comparing Nutrients in 300 calories Unsweetened Lemon Instant Tea VS Broccoli

Weight per 300 calories

• Unsweetened Lemon Instant Tea: 87g
• Broccoli: 882g

Unsweetened Lemon Instant Tea has 10.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Unsweetened Lemon Instant Tea or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	5.42% 3.93g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	11.4% 4.35g	60.4% 23g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.23% 0.015mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	119% 1.54mg	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	13.3% 53μg	139% 556μg	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	875% 787mg	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	0.52% 0.078mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Broccoli	Recommended Dietary Allowance
Calcium	2.43% 24.3mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	48% 0.43mg	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	8.15% 0.65mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	1160% 26.7mg	80.6% 1.85mg	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	13.3% 93mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	88.3% 3003mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	7.75% 0.85mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.74g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Unsweetened Lemon Instant Tea vs Broccoli:

• Raw Broccoli contains more Vitamin A, 42.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B5, 8 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin C, 87.9 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Raw Broccoli have similar amounts of Vitamin B3 per 300 kcal.
• Both Unsweetened Lemon Instant Tea as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Unsweetened Lemon Instant Tea vs Broccoli:

• Unsweetened Lemon Instant Tea has 14.4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 17 times more Calcium, 1.5 times more Copper, 9.9 times more Iron, 1.5 times more Magnesium, 6.3 times more Phosphorus, 8.5 times more Selenium, 6.1 times more Sodium, 4.2 times more Zinc and 210.7 times more Water than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Raw Broccoli have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli contains 20.9 times more Fat, 24.6 times more Saturated Fat, 19.4 times more Omega 3, 3.8 times more Sugars, 5.3 times more Fiber and 3.9 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Unsweetened Lemon Instant Tea as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.