Comparing Nutrients in 300 calories Diet Lemon Ready-to-drink Tea VS Boiled Broccoli

Weight per 300 calories

• Diet Lemon Ready-to-drink Tea: 15000g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 17.5 times more energy per unit of mass than Diet Lemon Ready-to-drink Tea, which is low in comparison to other foods. Diet Lemon Ready-to-drink Tea having very low energy density.

Which food has more nutrients per 300 calories - Diet Lemon Ready-to-drink Tea or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Diet Lemon Ready-to-drink Tea	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Diet Lemon Ready-to-drink Tea	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0% 0g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.69g	g per day for Men 19-50 years
Fiber	0% 0g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	0% 0g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Diet Lemon Ready-to-drink Tea	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	132% 1.7mg	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	231% 926μg	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	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Lemon Ready-to-drink Tea	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	554% 12.8mg	72.3% 1.66mg	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	0% 0mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	163% 5550mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	404% 14933g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Diet Lemon Ready-to-drink Tea vs Boiled Broccoli:

• Boiled and Drained 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 Diet Lemon Ready-to-drink Tea.
• Both Diet Lemon Ready-to-drink Tea as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Diet Lemon Ready-to-drink Tea vs Boiled Broccoli:

• Diet Lemon Ready-to-drink Tea has 1.4 times more Copper, 7.7 times more Manganese, 2.2 times more Potassium and 19.5 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, more Iron, more Magnesium, more Phosphorus, more Selenium, 2.3 times more Sodium and 2.6 times more Zinc than Diet Lemon Ready-to-drink Tea.

Comparison of macro-nutrients per 300 calories:

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