Comparing Nutrients in 100 grams Instant Tea, Decaffeinated, Lemon, Diet VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Decaffeinated, Lemon, Diet	4%	1%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Instant Tea, Decaffeinated, Lemon, Diet	Boiled Broccoli	Recommended Dietary Allowance
Energy	11.7% 338kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	0% 0g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Decaffeinated, Lemon, Diet	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.88mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	15.4% 0.2mg	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	8.75% 35μg	27% 108μg	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	0% 0mg	72% 65mg	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% 0mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Tea, Decaffeinated, Lemon, Diet	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.1% 21mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	111% 8.87mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	8.43% 0.19mg	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	20% 140mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	75.5% 2568mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	27.5% 412mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Instant Tea, Decaffeinated, Lemon, Diet vs Boiled Broccoli:

• Instant Tea, Decaffeinated, Lemon, Diet has 2.7 times more Vitamin B2, 7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Instant Tea, Decaffeinated, Lemon, Diet vs Boiled Broccoli:

• Instant Tea, Decaffeinated, Lemon, Diet has 2 times more Copper, 13.2 times more Iron, 6 times more Magnesium, 156.5 times more Manganese, 2.1 times more Phosphorus, 8.8 times more Potassium, 10 times more Sodium and 2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Calcium and 25.5 times more Water than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet and Boiled and Drained Broccoli have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Instant Tea, Decaffeinated, Lemon, Diet has 9.7 times more Energy, 11.9 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 and more Fiber than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.