Comparing Nutrients in 5 ounces Cooked Chinese Broccoli VS Lemon Grass

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Energy	1.08% 31kcal	4.84% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.15% 5.4g	27.6% 36g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	2.9% 1.6g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Vitamin A	13% 116μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	8.72% 0.11mg	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	35% 140μg	26.6% 106μg	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	44.4% 40mg	4.1% 3.7mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Calcium	14% 142mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	42% 0.38mg	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	9.92% 0.79mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	322% 7.4mg	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	8.3% 58mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Chinese Broccoli vs Lemon Grass :

• Cooked Chinese Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 1.3 times more Vitamin B9 and 10.8 times more Vitamin C than Raw Lemon Grass .
• While Raw Lemon Grass contain 2.5 times more Vitamin B3 than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Lemon Grass have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Cooked Chinese Broccoli as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Chinese Broccoli vs Lemon Grass :

• Cooked Chinese Broccoli has 1.5 times more Calcium, 1.9 times more Selenium and 1.3 times more Water than Raw Lemon Grass .
• While Raw Lemon Grass contain 4.4 times more Copper, 14.6 times more Iron, 3.3 times more Magnesium, 19.8 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium and 5.7 times more Zinc than Cooked Chinese Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Cooked Chinese Broccoli has 8.3 times more Omega 3 than Raw Lemon Grass .
• While Raw Lemon Grass contain 4.5 times more Energy, 6.6 times more Carbohydrate and 1.6 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Lemon Grass have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.