Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Unsweetened Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	120% 156g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	12.4% 8.97g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	26% 9.92g	38g per day for Men 19-50 years
Protein	11% 6.15g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	34% 0.44mg	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	27.8% 111μg	30.3% 121μg	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	88.4% 79.6mg	0% 0mg	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	17.5% 2.6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	73% 0.66mg	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	15% 1.2mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	2646% 61mg	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	14% 97mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	202% 6852mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.23% 8.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Unsweetened Lemon Instant Tea per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Unsweetened Lemon Instant Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Unsweetened Lemon Instant Tea:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 3.2 times more Vitamin B1, more Vitamin C, 14.7 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• While 7 oz of Unsweetened Lemon Instant Tea contain 6.9 times more Vitamin B2, 13.5 times more Vitamin B3, 9.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Unsweetened Lemon Instant Tea provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Unsweetened Lemon Instant Tea:

• 7 ounces of Cooked Chopped Frozen Broccoli have 21.1 times more Water than Unsweetened Lemon Instant Tea.
• While 7 oz of Unsweetened Lemon Instant Tea contain 9.7 times more Copper, 10.7 times more Magnesium, 137.5 times more Manganese, 2.2 times more Phosphorus, 24.3 times more Potassium, 4.3 times more Selenium, 5 times more Sodium and 3.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Unsweetened Lemon Instant Tea contain similar levels of Calcium and Iron per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Omega 3 than Unsweetened Lemon Instant Tea.
• While 7 oz of Unsweetened Lemon Instant Tea contain 12.3 times more Energy, 14.7 times more Carbohydrate, 3.1 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6 in seven ounces.