Comparing Nutrients in 100 grams Powder Lemonade VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Powder Lemonade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13% 376kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	131% 95g	1.86% 1.35g	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	24% 17.5g	1.14% 0.83g	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	% 2.75g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 74.4g	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	0% 0g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	10% 0.13mg	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	1.5% 6μg	16.8% 67μg	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	44.3% 40mg	62.7% 56.4mg	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	0.93% 0.14mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	4.22% 0.038mg	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	2.38% 0.19mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	59% 247mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	0.7% 0.016mg	12.8% 0.29mg	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	0.57% 4mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.039% 1.43g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Lemonade VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Powder Lemonade versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Powder Lemonade vs Frozen Chopped Broccoli:

• 100 g of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 3.5 times more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B5, 5 times more Vitamin B6, 11.2 times more Vitamin B9, 1.4 times more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Powder Lemonade.
• 100 grams 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 Powder Lemonade as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Powder Lemonade vs Frozen Chopped Broccoli:

• 100 grams of Powder Lemonade have 13.7 times more Magnesium and 2.1 times more Sodium than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 2.8 times more Calcium, 4.3 times more Iron, 18.4 times more Manganese, 12.5 times more Phosphorus, 1.4 times more Potassium, 4.7 times more Selenium, 4.8 times more Zinc and 64 times more Water than Powder Lemonade.
• Both Powder Lemonade and Frozen Chopped Broccoli contain similar levels of Copper per 100 grams.
• 100 grams of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Powder Lemonade have 14.5 times more Energy, 13.1 times more Omega 6, 20.4 times more Carbohydrate, 70.1 times more Sugars and 21.1 times more Fructose than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 2 times more Omega 3, 7.5 times more Fiber and more Protein than Powder Lemonade.
• 100 grams of Powder Lemonade provide inadequate amounts of Fiber and Protein
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6