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

Weight per 300 calories

• Diet Lemon Ready-to-drink Tea: 15000g
• Frozen Chopped Broccoli: 1154g

Frozen Chopped Broccoli, Unprepared has 13 times more energy per unit of mass than Diet Lemon Ready-to-drink Tea, which is very 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 Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Diet Lemon Ready-to-drink Tea	0%	0%	100%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Diet Lemon Ready-to-drink Tea	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0% 0g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.1% 0.36g	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	42.4% 55g	130g per day for Men 19-50 years
Sugars	0% 0g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	91% 34.6g	38g per day for Men 19-50 years
Protein	0% 0g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Diet Lemon Ready-to-drink Tea	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Lemon Ready-to-drink Tea	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	48.7% 0.44mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	554% 12.8mg	147% 3.4mg	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	0% 0mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	163% 5550mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	404% 14933g	28.5% 1055g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli:

• Diet Lemon Ready-to-drink Tea has 1.7 times more Copper, 3.8 times more Manganese, 2.3 times more Potassium and 14.1 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Calcium, more Iron, more Magnesium, more Phosphorus, more Selenium, 1.8 times more Sodium and 3.7 times more Zinc than Diet Lemon Ready-to-drink Tea.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Diet Lemon Ready-to-drink Tea as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.