Comparing Nutrients in 300 calories Lemon juice from concentrate VS Broccoli

Weight per 300 calories

• Lemon juice from concentrate: 1765g
• Broccoli: 882g

Raw Broccoli has 2 times more energy per unit of mass than Lemon juice from concentrate, canned or bottled, which is low in comparison to other foods. Lemon juice from concentrate having very low energy density.

Which food has more nutrients per 300 calories - Lemon juice from concentrate or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate	7%	3%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Lemon juice from concentrate	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.24g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	45% 58.6g	130g per day for Men 19-50 years
Sugars	37.2% 27g	20.7% 15g	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	17% 12.4g	8.28% 6g	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	% 15g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	60.4% 23g	38g per day for Men 19-50 years
Protein	14% 7.94g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate	Broccoli	Recommended Dietary Allowance
Vitamin A	3.92% 35.3μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	119% 1.54mg	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	39.7% 159μg	139% 556μg	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	280% 252mg	875% 787mg	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	27% 4.06mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate	Broccoli	Recommended Dietary Allowance
Calcium	17.6% 176mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	48% 0.43mg	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	13.2% 1.06mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	29.4% 124mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	80.6% 1.85mg	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	22.7% 159mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	56.6% 1924mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.76μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	28.2% 424mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	44.7% 1652g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 7.8 times more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.4 times more Vitamin B6, 3.5 times more Vitamin B9, 3.1 times more Vitamin C, 1.7 times more Vitamin E and 508 times more Vitamin K than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Lemon juice from concentrate, canned or bottled has 1.5 times more Sodium and 2.1 times more Water than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Calcium, 1.4 times more Copper, 6.1 times more Iron, 1.5 times more Magnesium, 6.6 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 12.5 times more Selenium than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled and Raw Broccoli have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Lemon juice from concentrate, canned or bottled has 1.7 times more Carbohydrate, 1.8 times more Sugars and 2.1 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Fat, 2.1 times more Saturated Fat, 5.3 times more Omega 3, 1.9 times more Fiber and 3.1 times more Protein than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Lemon juice from concentrate, canned or bottled as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.