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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
With Added Ascorbic Acid Lemon Instant Tea	1%	1%	98%

Macro Nutrients

	Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Energy	1.66% 48kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	106% 138g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	0% 0g	38g per day for Men 19-50 years
Protein	7.14% 4g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.011% 0.43g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, more Vitamin B1, 1.6 times more Vitamin B3, 5.2 times more Vitamin B5, 8 times more Vitamin B6 and 1.5 times more Vitamin B9 than With Added Ascorbic Acid Lemon Instant Tea.
• While With Added Ascorbic Acid Lemon Instant Tea contains 1.7 times more Vitamin B2 than Raw Broccoli.
• Both Raw Broccoli and With Added Ascorbic Acid Lemon Instant Tea have similar amounts of Vitamin C per 5 oz.
• Both Raw Broccoli as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Vitamin B12 in 5 oz.

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

• Raw Broccoli has 15.7 times more Calcium, 2 times more Copper, 4.6 times more Iron, 1.9 times more Magnesium, 4.7 times more Phosphorus, 1.5 times more Potassium, 3.6 times more Selenium, 6.6 times more Sodium, 4.1 times more Zinc and 297.7 times more Water than With Added Ascorbic Acid Lemon Instant Tea.
• While With Added Ascorbic Acid Lemon Instant Tea contains 14.1 times more Manganese than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has more Fiber and 4.7 times more Protein than With Added Ascorbic Acid Lemon Instant Tea.
• While With Added Ascorbic Acid Lemon Instant Tea contains 11.3 times more Energy and 14.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and With Added Ascorbic Acid Lemon Instant Tea have similar amounts of Omega 3 per 5 oz.
• Both Raw Broccoli as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.