Comparing Nutrients in 500 calories Diet Lemon Ready-to-drink Tea VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Diet Lemon Ready-to-drink Tea: 25000g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 14 times more energy per unit of mass than Diet Lemon Ready-to-drink Tea, which is very low in comparison to other foods. Diet Lemon Ready-to-drink Tea having very low energy density.

Which food has more nutrients per 500 calories - Diet Lemon Ready-to-drink Tea or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Diet Lemon Ready-to-drink Tea	0%	0%	100%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Diet Lemon Ready-to-drink Tea	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	36.2% 26.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	141% 53.6g	38g per day for Men 19-50 years
Protein	0% 0g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Diet Lemon Ready-to-drink Tea	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	179% 2.32mg	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	0% 0μg	250% 1000μg	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	0% 0mg	796% 716mg	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	0% 0mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Lemon Ready-to-drink Tea	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	67.5% 0.61mg	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	0% 0mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	924% 21.3mg	173% 4mg	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	0% 0mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	272% 9250mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	673% 24888g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Diet Lemon Ready-to-drink Tea vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Diet Lemon Ready-to-drink Tea.
• Both Diet Lemon Ready-to-drink Tea as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Diet Lemon Ready-to-drink Tea vs Cooked Chopped Frozen Broccoli:

• Diet Lemon Ready-to-drink Tea has 2.1 times more Copper, 5.3 times more Manganese, 3.6 times more Potassium, 1.3 times more Sodium and 15.4 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Calcium, more Iron, more Magnesium, more Phosphorus, more Selenium and 2 times more Zinc than Diet Lemon Ready-to-drink Tea.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli contains more Omega 3, more Sugars, more Fiber and more Protein than Diet Lemon Ready-to-drink Tea.
• Both Diet Lemon Ready-to-drink Tea and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Diet Lemon Ready-to-drink Tea as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.