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

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Diet Lemon Ready-to-drink Tea: 25000g

Frozen Broccoli Spears have 14.5 times more energy per 100g than Diet Lemon Ready-to-drink Tea. It has very low energy density when compared to other foods. Diet Lemon Ready-to-drink Tea having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Diet Lemon Ready-to-drink Tea?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Diet Lemon Ready-to-drink Tea	0%	0%	100%

Macro Nutrients

	Frozen Broccoli Spears	Diet Lemon Ready-to-drink Tea	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0% 0g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	79% 103g	130g per day for Men 19-50 years
Sugars	35% 25.3g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	136% 51.7g	0% 0g	38g per day for Men 19-50 years
Protein	94% 52.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Diet Lemon Ready-to-drink Tea	Recommended Dietary Allowance
Vitamin A	109% 983μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	0% 0mg	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	405% 1621μg	0% 0μg	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	1308% 1178mg	0% 0mg	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	155% 23.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Diet Lemon Ready-to-drink Tea	Recommended Dietary Allowance
Calcium	70.7% 707mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	139% 1.25mg	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	155% 12.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	924% 21.3mg	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	145% 1017mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	272% 9250mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	42% 1561g	673% 24888g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Diet Lemon Ready-to-drink Tea Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Diet Lemon Ready-to-drink Tea?

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

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

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

• 500 calories of Frozen Broccoli Spears have more Calcium, more Iron, more Magnesium, more Phosphorus, more Selenium and 2.3 times more Zinc than Diet Lemon Ready-to-drink Tea.
• While 500 kcal of Diet Lemon Ready-to-drink Tea contain 2 times more Copper, 4.8 times more Manganese, 2.1 times more Potassium and 15.9 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Diet Lemon Ready-to-drink Tea contain similar levels of Sodium per 500 calories.
• 500 calories of Diet Lemon Ready-to-drink Tea lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have more Omega 3, more Sugars, more Fiber and more Protein than Diet Lemon Ready-to-drink Tea.
• Both Frozen Broccoli Spears and Diet Lemon Ready-to-drink Tea offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Diet Lemon Ready-to-drink Tea provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Diet Lemon Ready-to-drink Tea provide inadequate amounts of Omega 6 in 500 calories.