Comparing Nutrients in 100 grams Cooked Chinese Broccoli VS Lemon Grass

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Energy	0.76% 22kcal	3.4% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.93% 3.8g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	1.16% 0.84g	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	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	6.58% 2.5g	NA	38g per day for Men 19-50 years
Protein	2.04% 1.14g	3.25% 1.82g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	6.15% 0.08mg	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	24.8% 99μg	18.8% 75μg	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	31.3% 28mg	2.9% 2.6mg	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	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.7% 84.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Lemon Grass	Recommended Dietary Allowance
Calcium	10% 100mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	29.6% 0.27mg	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	7% 0.56mg	102% 8.17mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	227% 5.22mg	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	5.86% 41mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	7.68% 261mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	2.53% 94g	1.9% 70.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chinese Broccoli vs Lemon Grass :

• Cooked Chinese Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 1.3 times more Vitamin B9 and 10.8 times more Vitamin C than Raw Lemon Grass .
• While Raw Lemon Grass contain 2.5 times more Vitamin B3 than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Lemon Grass have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Cooked Chinese Broccoli as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chinese Broccoli vs Lemon Grass :

• Cooked Chinese Broccoli has 1.5 times more Calcium, 1.9 times more Selenium and 1.3 times more Water than Raw Lemon Grass .
• While Raw Lemon Grass contain 4.4 times more Copper, 14.6 times more Iron, 3.3 times more Magnesium, 19.8 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium and 5.7 times more Zinc than Cooked Chinese Broccoli.

Comparison of macro-nutrients per 100 grams:

• Cooked Chinese Broccoli has 8.3 times more Omega 3 than Raw Lemon Grass .
• While Raw Lemon Grass contain 4.5 times more Energy, 6.6 times more Carbohydrate and 1.6 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Lemon Grass have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.