Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Lemon

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Lemon	10%	6%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Lemon	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	10% 13.2g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.9% 3.54g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Lemon	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.7% 95μg	3.9% 15.6μg	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	89% 80mg	83.5% 75mg	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	11.5% 1.73mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Lemon	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.83% 0.052mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1.85% 0.043mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Lemon per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Lemon:

• 5 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 6.1 times more Vitamin B9, 8.1 times more Vitamin E and more Vitamin K than Lemon.
• Both Frozen Chopped Broccoli and Lemon provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Lemon have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemons Without Peel have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Lemon:

• 5 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium, 1.4 times more Iron, 2.3 times more Magnesium, 9.8 times more Manganese, 3.1 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium and 8 times more Zinc than Lemon.
• Both Frozen Chopped Broccoli and Lemon contain similar levels of Copper and Water per five ounces.
• 5 ounces of Lemon lack sufficient amounts of Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 4 times more Omega 3 and 2.6 times more Protein than Lemon.
• While 5 oz of Raw Lemons Without Peel contain 1.9 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Lemon offer comparable quantities of Fiber per five ounces.
• 5 ounces of Lemon provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemons Without Peel provide inadequate amounts of Energy and Omega 6 in five ounces.