Comparing Nutrients in 300 calories Boiled Broccoli VS Tea NESTEA, Black, Ready-to-drink, Lemon

Weight per 300 calories

• Boiled Broccoli: 857g
• Tea NESTEA, Black, Ready-to-drink, Lemon: 833g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Tea NESTEA, Black, Ready-to-drink, Lemon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	63.8% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	58.3% 75.8g	130g per day for Men 19-50 years
Sugars	16.4% 12g	104% 75.8g	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	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	0% 0g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tea NESTEA, Black, Ready-to-drink, Lemon	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tea NESTEA, Black, Ready-to-drink, Lemon	Recommended Dietary Allowance
Calcium	34.3% 343mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	7.4% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	18.7% 749μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2% 8.33mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	47.5% 1.1mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	4.66% 158mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	NA	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	11.7% 175mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	20.7% 765g	20.5% 760g	3700g per day for Men 19-50 years

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

Both Boiled and Drained Broccoli and Tea NESTEA, Black, Ready-to-drink, Lemon have similar amounts of vitamins per 300 kcal

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

• Boiled and Drained Broccoli has 13.7 times more Calcium, 7.8 times more Copper, more Iron, 21.6 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 15.9 times more Potassium, 2 times more Sodium and 7.7 times more Zinc than Tea NESTEA, Black, Ready-to-drink, Lemon.
• While Tea NESTEA, Black, Ready-to-drink, Lemon contains 21.9 times more Fluoride than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Tea NESTEA, Black, Ready-to-drink, Lemon have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has more Fat, more Fiber and more Protein than Tea NESTEA, Black, Ready-to-drink, Lemon.
• While Tea NESTEA, Black, Ready-to-drink, Lemon contains 6.4 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Tea NESTEA, Black, Ready-to-drink, Lemon have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Broccoli as well as Tea NESTEA, Black, Ready-to-drink, Lemon have insufficient amounts of Glucose and Sucrose in 300 kcal.