Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS With Added Ascorbic Acid Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
With Added Ascorbic Acid Lemon Instant Tea	1%	1%	98%

Macro Nutrients

	Frozen Chopped Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	149% 194g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	0% 0g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.36% 0.044mg	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	33.2% 133μg	21.3% 85.3μg	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	124% 112mg	220% 198mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Calcium	11% 111mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	5.5% 0.05mg	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	20% 1.6mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	256% 5.9mg	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% 99mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.016% 0.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs With Added Ascorbic Acid Lemon Instant Tea:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, more Vitamin B1, 2.5 times more Vitamin B5, 5.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than With Added Ascorbic Acid Lemon Instant Tea.
• While With Added Ascorbic Acid Lemon Instant Tea contains 2.1 times more Vitamin B2 and 1.8 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and With Added Ascorbic Acid Lemon Instant Tea have similar amounts of Vitamin B3 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs With Added Ascorbic Acid Lemon Instant Tea:

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 1.5 times more Copper, 5.1 times more Iron, 1.6 times more Magnesium, 3.6 times more Phosphorus, 4 times more Selenium, 4.8 times more Sodium, 4.8 times more Zinc and 304.9 times more Water than With Added Ascorbic Acid Lemon Instant Tea.
• While With Added Ascorbic Acid Lemon Instant Tea contains 10.1 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and With Added Ascorbic Acid Lemon Instant Tea have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Omega 3, 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 14.8 times more Energy and 20.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.