Comparing Nutrients in 100 grams Boiled Broccoli VS Lemon juice from concentrate

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Lemon juice from concentrate	7%	3%	90%

Macro Nutrients

	Boiled Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	4.32% 5.62g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	2.1% 1.53g	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	1.02% 0.74g	0.97% 0.7g	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	% 0.49g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	0.8% 0.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	2.85% 0.037mg	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	27% 108μg	2.25% 9μg	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	72% 65mg	16% 14.3mg	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	9.67% 1.45mg	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Lemon juice from concentrate	Recommended Dietary Allowance
Calcium	4% 40mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	2% 0.018mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	0.75% 0.06mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	0.7% 0.016mg	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	9.57% 67mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Lemon juice from concentrate:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 3 times more Vitamin B1, 7.2 times more Vitamin B2, 3.1 times more Vitamin B3, 7.7 times more Vitamin B5, 5.4 times more Vitamin B6, 12 times more Vitamin B9, 4.5 times more Vitamin C, 6.3 times more Vitamin E and 1411 times more Vitamin K than Lemon juice from concentrate, canned or bottled.
• Both Boiled and Drained Broccoli as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Lemon juice from concentrate:

• Boiled and Drained Broccoli has 4 times more Calcium, 3.4 times more Copper, 11.2 times more Iron, 3 times more Magnesium, 12.1 times more Manganese, 7.4 times more Phosphorus, 2.7 times more Potassium, 16 times more Selenium, 1.7 times more Sodium and 2.4 times more Zinc than Lemon juice from concentrate, canned or bottled.
• Both Boiled and Drained Broccoli and Lemon juice from concentrate, canned or bottled have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.1 times more Energy, 19.8 times more Omega 3, 1.3 times more Carbohydrate, 4.7 times more Fiber and 5.3 times more Protein than Lemon juice from concentrate, canned or bottled.
• Both Boiled and Drained Broccoli and Lemon juice from concentrate, canned or bottled have similar amounts of Sugars and Fructose per 100 g.
• Both Boiled and Drained Broccoli as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.