Comparing Nutrients in 500 calories Lemon juice from concentrate, bottled, REAL LEMON VS Boiled Broccoli

Weight per 500 calories

• Lemon juice from concentrate, bottled, REAL LEMON: 2941g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.1 times more energy per unit of mass than Lemon juice from concentrate, bottled, REAL LEMON, which is low in comparison to other foods. Lemon juice from concentrate, bottled, REAL LEMON having very low energy density.

Which food has more nutrients per 500 calories - Lemon juice from concentrate, bottled, REAL LEMON or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.12% 2.06g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	79% 103g	130g per day for Men 19-50 years
Sugars	64.5% 46.8g	27.4% 20g	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	29% 21g	14.6% 10.6g	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	% 26g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	54% 20.6g	124% 47g	38g per day for Men 19-50 years
Protein	24.7% 14g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	6.54% 59μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	220% 2.86mg	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	81% 324μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	542% 488mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45% 6.76mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Boiled Broccoli	Recommended Dietary Allowance
Calcium	26.5% 265mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	22% 1.76mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	120% 2.77mg	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	38% 265mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	94% 3206mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	74.4% 2752g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Lemon juice from concentrate, bottled, REAL LEMON vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 18.7 times more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B5, 2.6 times more Vitamin B6, 4.8 times more Vitamin B9, 1.9 times more Vitamin C, 3.1 times more Vitamin E and 685.3 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.

Comparing minerals per 500 calories for Lemon juice from concentrate, bottled, REAL LEMON vs Boiled Broccoli:

• Lemon juice from concentrate, bottled, REAL LEMON has 1.3 times more Sodium and 2.2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Calcium, 1.6 times more Copper, 5.4 times more Iron, 1.7 times more Magnesium, 5.9 times more Manganese, 3.6 times more Phosphorus and 1.3 times more Potassium than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Boiled and Drained Broccoli have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Lemon juice from concentrate, bottled, REAL LEMON has 1.6 times more Carbohydrate, 2.4 times more Sugars and 2 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Fat, 9.6 times more Omega 3, 2.3 times more Fiber and 2.5 times more Protein than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.