Comparing Nutrients in 5 ounces Boiled Broccoli VS Powder Lemonade

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Boiled Broccoli	Powder Lemonade	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	3.38% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	106% 138g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	185% 134g	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	1.45% 1.05g	34.2% 25g	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	% 0.69g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 105g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	2.83% 0.037mg	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	38.3% 153μg	2.13% 8.5μg	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	102% 92mg	63% 56.6mg	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	13.7% 2.06mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Powder Lemonade	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	83.4% 350mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	0.99% 0.023mg	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	13.6% 95mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.055% 2.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Powder Lemonade per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Powder Lemonade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Powder Lemonade:

• 5 ounces of Boiled Broccoli have more Vitamin A, 4.2 times more Vitamin B1, more Vitamin B2, 4.3 times more Vitamin B3, 10.3 times more Vitamin B5, 7.7 times more Vitamin B6, 18 times more Vitamin B9, 1.6 times more Vitamin C, 10.4 times more Vitamin E and more Vitamin K than Powder Lemonade.
• 5 ounces of Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Powder Lemonade have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Powder Lemonade:

• 5 ounces of Boiled Broccoli have 2 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 12.1 times more Manganese, 16.8 times more Phosphorus, 2 times more Potassium, 2.7 times more Selenium, 4.5 times more Zinc and 62.4 times more Water than Powder Lemonade.
• While 5 oz of Powder Lemonade contain 11.8 times more Magnesium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Powder Lemonade contain similar levels of Sodium per five ounces.
• 5 ounces of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 2.3 times more Omega 3, 8.3 times more Fiber and more Protein than Powder Lemonade.
• While 5 oz of Powder Lemonade contain 10.7 times more Energy, 7.9 times more Omega 6, 13.6 times more Carbohydrate, 68.1 times more Sugars and 23.6 times more Fructose than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Powder Lemonade provide inadequate amounts of Fiber and Protein