Comparing Nutrients in 7 ounces Boiled Broccoli VS Powder Lemonade

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Boiled Broccoli	Powder Lemonade	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	4.73% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	149% 194g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	259% 188g	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	2.03% 1.47g	48% 34.7g	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	% 0.97g	% 5.46g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 148g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	3.97% 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	53.6% 214μg	2.98% 12μg	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	143% 129mg	88% 79mg	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	19% 2.88mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Powder Lemonade	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	1.4% 0.032mg	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	19% 133mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.077% 2.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Powder Lemonade per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Powder Lemonade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Powder Lemonade:

• 7 ounces of Boiled Broccoli have more Vitamin A, 4.2 times more Vitamin B1, more Vitamin B2, 4.3 times more Vitamin B3, 10.3 times more Vitamin B5, 7.7 times more Vitamin B6, 18 times more Vitamin B9, 1.6 times more Vitamin C, 10.4 times more Vitamin E and more Vitamin K than Powder Lemonade.
• 7 ounces of Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Powder Lemonade have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Powder Lemonade:

• 7 ounces of Boiled Broccoli have 2 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 12.1 times more Manganese, 16.8 times more Phosphorus, 2 times more Potassium, 2.7 times more Selenium, 4.5 times more Zinc and 62.4 times more Water than Powder Lemonade.
• While 7 oz of Powder Lemonade contain 11.8 times more Magnesium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Powder Lemonade contain similar levels of Sodium per seven ounces.
• 7 ounces of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 2.3 times more Omega 3, 8.3 times more Fiber and more Protein than Powder Lemonade.
• While 7 oz of Powder Lemonade contain 10.7 times more Energy, 7.9 times more Omega 6, 13.6 times more Carbohydrate, 68.1 times more Sugars and 23.6 times more Fructose than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Powder Lemonade provide inadequate amounts of Fiber and Protein