Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS With Added Ascorbic Acid Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
With Added Ascorbic Acid Lemon Instant Tea	1%	1%	98%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	106% 138g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	11% 4.25g	0% 0g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.4% 0.031mg	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	20% 79.4μg	15.2% 61μg	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	63% 57mg	157% 142mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	3.94% 0.035mg	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	11% 0.86mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	183% 4.2mg	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	9.92% 69.5mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.011% 0.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS With Added Ascorbic Acid Lemon Instant Tea per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of With Added Ascorbic Acid Lemon Instant Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs With Added Ascorbic Acid Lemon Instant Tea:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin B1, 2.5 times more Vitamin B5, 5.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than With Added Ascorbic Acid Lemon Instant Tea.
• While 5 oz of With Added Ascorbic Acid Lemon Instant Tea contain 2.5 times more Vitamin B2 and 2.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and With Added Ascorbic Acid Lemon Instant Tea provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B6
• Both Boiled Chopped Frozen Broccoli as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs With Added Ascorbic Acid Lemon Instant Tea:

• 5 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 3.5 times more Phosphorus, 2.8 times more Zinc and 302.4 times more Water than With Added Ascorbic Acid Lemon Instant Tea.
• While 5 oz of With Added Ascorbic Acid Lemon Instant Tea contain 13.3 times more Manganese and 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and With Added Ascorbic Acid Lemon Instant Tea contain similar levels of Magnesium per five ounces.
• 5 ounces of With Added Ascorbic Acid Lemon Instant Tea lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as With Added Ascorbic Acid Lemon Instant Tea lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Fiber and 5.2 times more Protein than With Added Ascorbic Acid Lemon Instant Tea.
• While 5 oz of With Added Ascorbic Acid Lemon Instant Tea contain 13.8 times more Energy, 1.5 times more Omega 3 and 18.2 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of With Added Ascorbic Acid Lemon Instant Tea provide inadequate amounts of Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as With Added Ascorbic Acid Lemon Instant Tea provide inadequate amounts of Omega 6 in five ounces.