Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Lemon juice from concentrate

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Lemon juice from concentrate	7%	3%	90%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.092% 0.016g	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	6.13% 7.97g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3% 2.17g	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	1.37% 0.99g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.03% 0.052mg	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	3.2% 12.8μg	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	22.5% 20.3mg	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	12.5% 1.87mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	2.83% 0.026mg	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	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	9.92% 69.5mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Lemon juice from concentrate per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Lemon juice from concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Lemon juice from concentrate:

• 5 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.5 times more Vitamin B6, 6.2 times more Vitamin B9, 2.8 times more Vitamin C, 5.7 times more Vitamin E and 881 times more Vitamin K than Lemon juice from concentrate.
• 5 ounces of Lemon juice from concentrate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Lemon juice from concentrate:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Calcium, 1.9 times more Copper, 10.2 times more Iron, 1.9 times more Magnesium, 13.9 times more Manganese, 5.4 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Lemon juice from concentrate.
• Both Cooked Chopped Frozen Broccoli and Lemon juice from concentrate contain similar levels of Water per five ounces.
• 5 ounces of Lemon juice from concentrate lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Lemon juice from concentrate, canned or bottled lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 7 times more Omega 3, 4.3 times more Fiber and 6.9 times more Protein than Lemon juice from concentrate.
• Both Cooked Chopped Frozen Broccoli and Lemon juice from concentrate offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Lemon juice from concentrate provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Lemon juice from concentrate, canned or bottled provide inadequate amounts of Energy and Omega 6 in five ounces.