Comparing Nutrients in 5 ounces Diet Lemon Instant Tea VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Diet Lemon Instant Tea	4%	0%	96%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Diet Lemon Instant Tea	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	0.098% 2.83kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.48% 0.62g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	0.02% 0.014g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	0% 0g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.051% 0.028g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Diet Lemon Instant Tea	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.22% 0.003mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.18% 0.028mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.23% 0.011mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	24% 0.31mg	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	0% 0μg	25% 101μg	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	0% 0mg	58.3% 52.4mg	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	0% 0mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Lemon Instant Tea	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	1.57% 0.014mg	12% 0.11mg	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	0.89% 0.071mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	23.4% 0.54mg	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	0.2% 1.4mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Diet Lemon Instant Tea VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Diet Lemon Instant Tea versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Diet Lemon Instant Tea vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain more Vitamin A, more Vitamin B1, 70 times more Vitamin B2, 100.8 times more Vitamin B3, 56 times more Vitamin B5, 220 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Diet Lemon Instant Tea.
• 5 ounces of Diet Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Diet Lemon Instant Tea as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Diet Lemon Instant Tea vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain 39.3 times more Calcium, 7.5 times more Copper, 25.4 times more Iron, 13.5 times more Magnesium, 2.5 times more Manganese, 82 times more Phosphorus, 24.5 times more Potassium, more Selenium, 9.3 times more Sodium and 54 times more Zinc than Diet Lemon Instant Tea.
• Both Diet Lemon Instant Tea and Cooked Broccoli Raab contain similar levels of Water per five ounces.
• 5 ounces of Diet Lemon Instant Tea lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Broccoli Raab contain more Omega 3, 7.1 times more Carbohydrate, more Fiber and 191.5 times more Protein than Diet Lemon Instant Tea.
• 5 ounces of Diet Lemon Instant Tea provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Diet Lemon Instant Tea as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.