Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Unsweetened Lemon Instant Tea

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Unsweetened Lemon Instant Tea: 87g

Unsweetened Lemon Instant Tea has 12.3 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is high in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Unsweetened Lemon Instant Tea?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.4% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	5.42% 3.93g	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	84.6% 32g	11.4% 4.35g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	1.23% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	15% 0.19mg	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	80.4% 321μg	13.3% 53μg	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	477% 430mg	0% 0mg	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	0.52% 0.078mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	54.6% 546mg	2.43% 24.3mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	32% 0.29mg	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	81.7% 6.54mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	1160% 26.7mg	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	84% 589mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	88.3% 3003mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	7.75% 0.85mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.1% 3.74g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Unsweetened Lemon Instant Tea Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Unsweetened Lemon Instant Tea?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Unsweetened Lemon Instant Tea:

• 300 calories of Boiled Spears Frozen Broccoli have more Vitamin A, 39.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 7.2 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C, 180.7 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• Both Boiled Spears Frozen Broccoli and Unsweetened Lemon Instant Tea provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Unsweetened Lemon Instant Tea:

• 300 calories of Boiled Spears Frozen Broccoli have 22.4 times more Calcium, 1.6 times more Copper, 10 times more Iron, 1.8 times more Magnesium, 6.3 times more Phosphorus, 7.8 times more Selenium, 5.4 times more Sodium, 3.8 times more Zinc and 260 times more Water than Unsweetened Lemon Instant Tea.
• While 300 kcal of Unsweetened Lemon Instant Tea contain 7.7 times more Manganese and 1.6 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• 300 calories of Unsweetened Lemon Instant Tea lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have 15.7 times more Omega 3, 4 times more Sugars, 7.4 times more Fiber and 5.2 times more Protein than Unsweetened Lemon Instant Tea.
• Both Boiled Spears Frozen Broccoli and Unsweetened Lemon Instant Tea offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6 in 300 calories.