Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Lemon juice from concentrate

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Lemon juice from concentrate: 2941g

Cooked Chopped Frozen Broccoli has 1.6 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 500 calories - Cooked Chopped Frozen Broccoli or Lemon juice from concentrate?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Lemon juice from concentrate	7%	3%	90%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.12% 2.06g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	127% 165g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	62% 45g	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	28.4% 20.6g	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	NA	% 24.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	141% 53.6g	54% 20.6g	38g per day for Men 19-50 years
Protein	99% 55.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Vitamin A	101% 911μg	6.54% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	83.7% 1.1mg	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	250% 1000μg	66% 265μg	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	796% 716mg	467% 421mg	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	157% 23.6mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Calcium	59% 589mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	59% 0.53mg	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	136% 11mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	20.5% 0.47mg	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	125% 875mg	38% 265mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	94% 3206mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	5.35% 2.94μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	47% 706mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	74.4% 2754g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Lemon Juice From Concentrate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Lemon juice from concentrate?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Lemon juice from concentrate:

• 500 calories of Cooked Chopped Frozen Broccoli have 15.5 times more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9, 1.7 times more Vitamin C, 3.5 times more Vitamin E and 534.9 times more Vitamin K than Lemon juice from concentrate.
• 500 calories of Lemon juice from concentrate have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Lemon juice from concentrate:

• 500 calories of Cooked Chopped Frozen Broccoli have 2 times more Calcium, 6.2 times more Iron, 8.5 times more Manganese, 3.3 times more Phosphorus and 4.3 times more Selenium than Lemon juice from concentrate.
• While 500 kcal of Lemon juice from concentrate, canned or bottled contain 1.3 times more Potassium, 3.6 times more Sodium and 1.7 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Lemon juice from concentrate contain similar levels of Copper, Magnesium and Zinc per 500 calories.
• 500 calories of Lemon juice from concentrate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 4.3 times more Omega 3, 2.6 times more Fiber and 4.2 times more Protein than Lemon juice from concentrate.
• While 500 kcal of Lemon juice from concentrate, canned or bottled contain 1.7 times more Carbohydrate and 1.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Lemon juice from concentrate offer comparable quantities of Energy per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Lemon juice from concentrate, canned or bottled provide inadequate amounts of Omega 6 in 500 calories.