Comparing Nutrients in 300 calories Boiled Broccoli VS Prepared With Water Pink Frozen Concentrate Lemonade

Weight per 300 calories

• Boiled Broccoli: 857g
• Prepared With Water Pink Frozen Concentrate Lemonade: 698g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Prepared With Water Pink Frozen Concentrate Lemonade?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Prepared With Water Pink Frozen Concentrate Lemonade	0%	3%	97%

Macro Nutrients

	Boiled Broccoli	Prepared With Water Pink Frozen Concentrate Lemonade	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	1.08% 1.05g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.37% 0.063g	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	58% 75.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	99% 71.7g	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	8.75% 6.34g	42.7% 31g	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	% 4.2g	% 28.7g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 11.4g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	0.62% 0.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Prepared With Water Pink Frozen Concentrate Lemonade	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	2.33% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	1.6% 0.021mg	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	231% 926μg	3.5% 14μg	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	618% 556mg	24% 21.6mg	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	83% 12.4mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Prepared With Water Pink Frozen Concentrate Lemonade	Recommended Dietary Allowance
Calcium	34.3% 343mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	7.75% 0.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	9.66% 387μg	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	71.8% 5.74mg	1.74% 0.14mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	3.32% 14mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	0.91% 0.021mg	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	82% 574mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	1.86% 28mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	0.63% 0.07mg	11mg per day for Men 19-50 years
Water	20.7% 765g	16.8% 620g	3700g per day for Men 19-50 years

Boiled Broccoli VS Prepared With Water Pink Frozen Concentrate Lemonade Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Prepared With Water Pink Frozen Concentrate Lemonade?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Prepared With Water Pink Frozen Concentrate Lemonade:

• 300 calories of Boiled Broccoli have more Vitamin A, 19.4 times more Vitamin B1, more Vitamin B2, 25.2 times more Vitamin B3, 32.9 times more Vitamin B5, 81.9 times more Vitamin B6, 66.3 times more Vitamin B9, 25.7 times more Vitamin C, 89.1 times more Vitamin E and more Vitamin K than Prepared With Water Pink Frozen Concentrate Lemonade.
• 300 calories of Prepared With Water Pink Frozen Concentrate Lemonade have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Prepared With Water Pink Frozen Concentrate Lemonade have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Prepared With Water Pink Frozen Concentrate Lemonade:

• 300 calories of Boiled Broccoli have 12.3 times more Calcium, 7.5 times more Copper, 41.2 times more Iron, 12.9 times more Magnesium, 79.4 times more Manganese, 41.2 times more Phosphorus, 21.2 times more Potassium, more Selenium, 12.6 times more Sodium, 55.3 times more Zinc and 1.2 times more Water than Prepared With Water Pink Frozen Concentrate Lemonade.
• While 300 kcal of Prepared With Water Pink Frozen Concentrate Lemonade contain 11.3 times more Fluoride than Boiled and Drained Broccoli.
• 300 calories of Boiled Broccoli lack sufficient amounts of Fluoride
• 300 calories of Prepared With Water Pink Frozen Concentrate Lemonade lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 36.6 times more Omega 3, 40.5 times more Fiber and 58.5 times more Protein than Prepared With Water Pink Frozen Concentrate Lemonade.
• While 300 kcal of Prepared With Water Pink Frozen Concentrate Lemonade contain 6 times more Sugars and 4.9 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Prepared With Water Pink Frozen Concentrate Lemonade offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Prepared With Water Pink Frozen Concentrate Lemonade provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Prepared With Water Pink Frozen Concentrate Lemonade provide inadequate amounts of Omega 6 in 300 calories.