Comparing Nutrients in 7 ounces Boiled Broccoli VS Lemon Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Lemon Peel	8%	4%	88%

Macro Nutrients

	Boiled Broccoli	Lemon Peel	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.74% 0.13g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	11.4% 8.28g	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	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	55.4% 21g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lemon Peel	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	26.3% 0.34mg	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	6.45% 25.8μg	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	143% 129mg	284% 256mg	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	3.3% 0.5mg	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	Lemon Peel	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	20.3% 0.18mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	NA	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Lemon Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Lemon Peel:

• 7 ounces of Boiled Broccoli have 25.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 8.3 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Lemon Peel.
• While 7 oz of Raw Lemon Peel contain 2 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Lemon Peel provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Lemon Peel have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Raw Lemon Peel have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Lemon Peel:

• 7 ounces of Boiled Broccoli have 1.4 times more Magnesium, 5.6 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium, 6.8 times more Sodium and 1.8 times more Zinc than Lemon Peel.
• While 7 oz of Raw Lemon Peel contain 3.4 times more Calcium and 1.5 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Lemon Peel contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Lemon Peel lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 4.6 times more Omega 3 and 1.6 times more Protein than Lemon Peel.
• While 7 oz of Raw Lemon Peel contain 2.2 times more Carbohydrate, 3 times more Sugars and 3.2 times more Fiber than Boiled and Drained Broccoli.
• 7 ounces of Lemon Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Lemon Peel provide inadequate amounts of Energy and Omega 6 in seven ounces.