Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Lemon juice from concentrate, bottled, CONCORD

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Lemon juice from concentrate, bottled, CONCORD: 2083g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Lemon juice from concentrate, bottled, CONCORD?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	86% 112g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	41% 29.6g	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	19% 13.8g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	141% 53.6g	NA	38g per day for Men 19-50 years
Protein	99% 55.4g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	101% 911μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	59.3% 0.77mg	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	134% 536μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	91% 911mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	46.3% 0.42mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	15.4% 0.35mg	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	140% 982mg	26.8% 188mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	68.6% 2333mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	NA	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	17% 1.88mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	53% 1958g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Lemon Juice From Concentrate, Bottled, CONCORD Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Lemon juice from concentrate, bottled, CONCORD?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Lemon juice from concentrate, bottled, CONCORD:

• 500 calories of Boiled Spears Frozen Broccoli have 2.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5, 3 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• 500 calories of Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Lemon juice from concentrate, bottled, CONCORD:

• 500 calories of Boiled Spears Frozen Broccoli have 5.5 times more Calcium, 1.8 times more Copper, 8.7 times more Iron, 2.9 times more Magnesium, 16.4 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• While 500 kcal of Lemon juice from concentrate, bottled, CONCORD contain 1.4 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Lemon juice from concentrate, bottled, CONCORD contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 6.6 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• Both Boiled Spears Frozen Broccoli and Lemon juice from concentrate, bottled, CONCORD offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.