Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Lemon Juice	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.14% 0.024g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.9% 5g	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	3% 2.2g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	1.24% 0.69g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Lemon Juice	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	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.02% 0.091mg	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	9.92% 39.7μg	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	85.3% 76.8mg	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	16% 2.42mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Lemon Juice	Recommended Dietary Allowance
Calcium	11% 111mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	3.53% 0.032mg	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	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	1.04% 0.024mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Lemon Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Lemon Juice:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, 1.5 times more Vitamin C, 8.1 times more Vitamin E and more Vitamin K than Lemon Juice.
• 7 ounces of Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemon Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Lemon Juice:

• 7 ounces of Frozen Chopped Broccoli have 9.3 times more Calcium, 2.4 times more Copper, 10.1 times more Iron, 3 times more Magnesium, 24.5 times more Manganese, 6.3 times more Phosphorus, 2.1 times more Potassium, 28 times more Selenium and 9.6 times more Zinc than Lemon Juice.
• Both Frozen Chopped Broccoli and Lemon Juice contain similar levels of Water per seven ounces.
• 7 ounces of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 11.7 times more Omega 3, 10 times more Fiber and 8 times more Protein than Lemon Juice.
• While 7 oz of Raw Lemon Juice contain 1.4 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Lemon Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemon Juice provide inadequate amounts of Energy and Omega 6 in seven ounces.