Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Lemon juice from concentrate

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Lemon juice from concentrate: 1765g

Frozen Chopped Broccoli has 1.5 times more energy per 100g than Lemon juice from concentrate. It has very low energy density when compared to other foods. Lemon juice from concentrate, canned or bottled having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Lemon juice from concentrate?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Lemon juice from concentrate	7%	3%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	1.27% 1.24g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	6.6% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	76.3% 99g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	37.2% 27g	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	13.2% 9.58g	17% 12.4g	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	% 8.65g	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	91% 34.6g	32.5% 12.4g	38g per day for Men 19-50 years
Protein	58% 32.4g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	3.92% 35.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	50.2% 0.65mg	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	193% 773μg	39.7% 159μg	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	723% 651mg	280% 252mg	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	94% 14mg	27% 4.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Calcium	64.6% 646mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	35.3% 0.32mg	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	117% 9.35mg	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	29.4% 124mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	12.3% 0.28mg	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	82.4% 577mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	56.6% 1924mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	28.2% 424mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	30.5% 3.35mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	44.7% 1652g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Lemon Juice From Concentrate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Lemon juice from concentrate?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Lemon juice from concentrate:

• 300 calories of Frozen Chopped Broccoli have 17 times more Vitamin A, 1.7 times more Vitamin B1, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 4.9 times more Vitamin B9, 2.6 times more Vitamin C, 3.5 times more Vitamin E and 530.3 times more Vitamin K than Lemon juice from concentrate.
• 300 calories of Lemon juice from concentrate have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Lemon juice from concentrate:

• 300 calories of Frozen Chopped Broccoli have 3.7 times more Calcium, 1.4 times more Copper, 8.8 times more Iron, 1.7 times more Magnesium, 12 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 18.3 times more Selenium and 1.7 times more Zinc than Lemon juice from concentrate.
• While 300 kcal of Lemon juice from concentrate, canned or bottled contain 1.5 times more Sodium and 1.6 times more Water than Frozen Chopped Broccoli, Unprepared.
• 300 calories of Lemon juice from concentrate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 11.4 times more Omega 3, 2.8 times more Fiber and 4.1 times more Protein than Lemon juice from concentrate.
• While 300 kcal of Lemon juice from concentrate, canned or bottled contain 1.8 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Lemon juice from concentrate offer comparable quantities of Energy per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Lemon juice from concentrate, canned or bottled provide inadequate amounts of Omega 6 in 300 calories.