Comparing Nutrients in 500 calories Lemonade, frozen concentrate, white VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Lemonade, frozen concentrate, white: 255g
• Cooked Chopped Frozen Broccoli: 1786g

Lemonade, frozen concentrate, white has 7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has above average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Lemonade, frozen concentrate, white or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Lemonade, frozen concentrate, white	0%	3%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lemonade, frozen concentrate, white	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	73.5% 96g	130g per day for Men 19-50 years
Sugars	156% 113g	36.2% 26.3g	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	63.3% 46g	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	% 41.6g	NA	g per day for Men 19-50 years
Sucrose	% 24.7g	NA	g per day for Men 19-50 years
Fiber	2% 0.77g	141% 53.6g	38g per day for Men 19-50 years
Protein	1% 0.56g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Lemonade, frozen concentrate, white	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	179% 2.32mg	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	4.46% 18μg	250% 1000μg	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	37% 33.4mg	796% 716mg	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	1.53% 0.23mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.51μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade, frozen concentrate, white	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	67.5% 0.61mg	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	2.87% 0.23mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	1.44% 0.033mg	173% 4mg	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	2.55% 18mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	1.86% 1.02μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	0.93% 0.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	3.4% 125g	43.8% 1620g	3700g per day for Men 19-50 years

Lemonade, Frozen Concentrate, White VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Lemonade, frozen concentrate, white or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Lemonade, frozen concentrate, white vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 19.3 times more Vitamin B1, more Vitamin B2, 29.1 times more Vitamin B3, 16.7 times more Vitamin B5, 45.5 times more Vitamin B6, 56 times more Vitamin B9, 21.4 times more Vitamin C, 102.7 times more Vitamin E and 3083.5 times more Vitamin K than Lemonade, frozen concentrate, white.
• 500 calories of Lemonade, frozen concentrate, white have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Lemonade, frozen concentrate, white as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Lemonade, frozen concentrate, white vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 33 times more Calcium, 18.3 times more Copper, 47.4 times more Iron, 13 times more Magnesium, 120.1 times more Manganese, 49 times more Phosphorus, 13.8 times more Potassium, 12.3 times more Selenium, 11 times more Sodium, 49 times more Zinc and 12.9 times more Water than Lemonade, frozen concentrate, white.
• 500 calories of Lemonade, frozen concentrate, white lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lemonade, frozen concentrate, white have 1.3 times more Carbohydrate and 4.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 17.3 times more Omega 3, 70 times more Fiber and 98.6 times more Protein than Lemonade, frozen concentrate, white.
• Both Lemonade, frozen concentrate, white and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Lemonade, frozen concentrate, white provide inadequate amounts of Omega 3, Fiber and Protein
• Both Lemonade, frozen concentrate, white as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.