Comparing Nutrients in 300 calories Cooked Chinese Broccoli VS Lemon Grass

Weight per 300 calories

• Cooked Chinese Broccoli: 1364g
• Lemon Grass: 303g

Raw Lemon Grass have 4.5 times more energy per unit of mass than Cooked Chinese Broccoli, which is average in comparison to other foods. Cooked Chinese Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Lemon Grass ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	220% 3.5g	5.87% 0.094g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	59% 76.7g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	NA	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	89.7% 34g	NA	38g per day for Men 19-50 years
Protein	27.8% 15.5g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Vitamin A	124% 1118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	18.6% 0.24mg	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	338% 1350μg	57% 227μg	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	427% 385mg	8.75% 7.88mg	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	43.6% 6.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	964% 1156μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Calcium	136% 1364mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	89.6% 0.81mg	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	95% 7.64mg	309% 24.8mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	688% 16mg	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	80% 559mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	105% 3559mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	32.2% 17.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	61.4% 6.76mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	5.8% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Chinese Broccoli vs Lemon Grass :

• Cooked Chinese Broccoli has more Vitamin A, 6.6 times more Vitamin B1, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3, 14.3 times more Vitamin B5, 3.9 times more Vitamin B6, 5.9 times more Vitamin B9 and 48.8 times more Vitamin C than Raw Lemon Grass .
• Both Cooked Chinese Broccoli as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Chinese Broccoli vs Lemon Grass :

• Cooked Chinese Broccoli has 6.9 times more Calcium, 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium, 8.4 times more Selenium, 5.3 times more Sodium and 6 times more Water than Raw Lemon Grass .
• While Raw Lemon Grass contain 3.2 times more Iron, 4.4 times more Manganese and 1.3 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Lemon Grass have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Chinese Broccoli has 6.6 times more Fat, 4.2 times more Saturated Fat, 37.5 times more Omega 3, 2.5 times more Omega 6 and 2.8 times more Protein than Raw Lemon Grass .
• While Raw Lemon Grass contain 1.5 times more Carbohydrate than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Lemon Grass have similar amounts of Energy per 300 kcal.
• Both Cooked Chinese Broccoli as well as Raw Lemon Grass have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.