Comparing Nutrients in 500 calories Broccoli Raab VS Diet Lemon Instant Tea

Weight per 500 calories

• Broccoli Raab: 2273g
• Diet Lemon Instant Tea: 25000g

Broccoli Raab has 11 times more energy per 100g than Diet Lemon Instant Tea. It has very low energy density when compared to other foods. Diet Lemon Instant Tea having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Diet Lemon Instant Tea?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Diet Lemon Instant Tea	4%	0%	96%

Macro Nutrients

	Broccoli Raab	Diet Lemon Instant Tea	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0% 0g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	84.6% 110g	130g per day for Men 19-50 years
Sugars	12% 8.64g	3.45% 2.5g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	0% 0g	38g per day for Men 19-50 years
Protein	129% 72g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Diet Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	19.2% 0.25mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Diet Lemon Instant Tea	Recommended Dietary Allowance
Calcium	245% 2455mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	278% 2.5mg	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	608% 48.6mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	1685% 38.8mg	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	237% 1659mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	100% 1500mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	57% 2103g	672% 24853g	3700g per day for Men 19-50 years

Broccoli Raab VS Diet Lemon Instant Tea Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Diet Lemon Instant Tea?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Diet Lemon Instant Tea:

• 500 calories of Broccoli Raab have more Vitamin A, more Vitamin B1, 5.9 times more Vitamin B2, 5.6 times more Vitamin B3, 3.7 times more Vitamin B5, 15.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Diet Lemon Instant Tea.
• 500 calories of Diet Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Diet Lemon Instant Tea have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Diet Lemon Instant Tea:

• 500 calories of Broccoli Raab have 3.3 times more Calcium, 3.9 times more Iron, 6.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 7 times more Zinc than Diet Lemon Instant Tea.
• While 500 kcal of Diet Lemon Instant Tea contain 2.6 times more Copper, 4.3 times more Manganese, 2 times more Sodium and 11.8 times more Water than Raw Broccoli Raab.
• Both Broccoli Raab and Diet Lemon Instant Tea contain similar levels of Magnesium per 500 calories.
• 500 calories of Diet Lemon Instant Tea lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have more Fat, more Omega 3, 3.5 times more Sugars, more Fiber and 14.4 times more Protein than Diet Lemon Instant Tea.
• While 500 kcal of Diet Lemon Instant Tea contain 1.7 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Diet Lemon Instant Tea offer comparable quantities of Energy per 500 calories.
• 500 calories of Diet Lemon Instant Tea provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Diet Lemon Instant Tea provide inadequate amounts of Omega 6 in 500 calories.