Comparing Nutrients in 500 calories With Added Ascorbic Acid Lemon Instant Tea VS Broccoli

Weight per 500 calories

• With Added Ascorbic Acid Lemon Instant Tea: 130g
• Broccoli: 1471g

With Added Ascorbic Acid Lemon Instant Tea has 11.3 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - With Added Ascorbic Acid Lemon Instant Tea or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
With Added Ascorbic Acid Lemon Instant Tea	1%	1%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	With Added Ascorbic Acid Lemon Instant Tea	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	4.95% 0.079g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	0% 0g	101% 38.2g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	With Added Ascorbic Acid Lemon Instant Tea	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.029mg	198% 2.57mg	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	14% 56μg	232% 926μg	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	144% 130mg	1458% 1312mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Added Ascorbic Acid Lemon Instant Tea	Broccoli	Recommended Dietary Allowance
Calcium	0.39% 3.9mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	3.6% 0.032mg	80% 0.72mg	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	2.6% 0.21mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	134% 3.1mg	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	2.6% 18mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.011% 0.39g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of With Added Ascorbic Acid Lemon Instant Tea vs Broccoli:

• Raw Broccoli contains more Vitamin A, more Vitamin B1, 6.6 times more Vitamin B2, 17.8 times more Vitamin B3, 59 times more Vitamin B5, 90.1 times more Vitamin B6, 16.6 times more Vitamin B9 and 10.1 times more Vitamin C than With Added Ascorbic Acid Lemon Instant Tea.
• Both With Added Ascorbic Acid Lemon Instant Tea as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for With Added Ascorbic Acid Lemon Instant Tea vs Broccoli:

• With Added Ascorbic Acid Lemon Instant Tea has 1.2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 177.4 times more Calcium, 22.2 times more Copper, 51.7 times more Iron, 21.6 times more Magnesium, 53.4 times more Phosphorus, 16.5 times more Potassium, 40.4 times more Selenium, 74.7 times more Sodium, 46.4 times more Zinc and 3370.6 times more Water than With Added Ascorbic Acid Lemon Instant Tea.

Comparison of macro-nutrients per 500 calories:

• With Added Ascorbic Acid Lemon Instant Tea has 1.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 14 times more Fat, 34.9 times more Saturated Fat, 11.7 times more Omega 3, more Fiber and 53.2 times more Protein than With Added Ascorbic Acid Lemon Instant Tea.
• Both With Added Ascorbic Acid Lemon Instant Tea and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both With Added Ascorbic Acid Lemon Instant Tea as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.