Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Lemon juice from concentrate, bottled, CONCORD

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	2.78% 2g	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	1.62% 1.18g	1.3% 0.94g	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	% 1.06g	% 1.08g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	7.1% 4g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	1.7% 0.085mg	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	23.7% 95μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0% 0mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	3.15% 0.028mg	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	14.4% 1.15mg	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1.05% 0.024mg	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	10% 71mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Lemon juice from concentrate, bottled, CONCORD per 5 oz

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

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

• 5 ounces of Frozen Chopped Broccoli have 2.7 times more Vitamin B1, 5.6 times more Vitamin B2, 2.4 times more Vitamin B3, 4.7 times more Vitamin B5, 3.5 times more Vitamin B6, 16.8 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• 5 ounces of Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Lemon juice from concentrate, bottled, CONCORD:

• 5 ounces of Frozen Chopped Broccoli have 7 times more Calcium, 1.9 times more Copper, 13.5 times more Iron, 3 times more Magnesium, 17.3 times more Manganese, 5.6 times more Phosphorus, 1.9 times more Potassium and 5.3 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• Both Frozen Chopped Broccoli and Lemon juice from concentrate, bottled, CONCORD contain similar levels of Water per five ounces.
• 5 ounces of Lemon juice from concentrate, bottled, CONCORD lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 7 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• Both Frozen Chopped Broccoli and Lemon juice from concentrate, bottled, CONCORD offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Energy in five ounces.