Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Lemon Grass

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Lemon Grass	Recommended Dietary Allowance
Energy	0.9% 26kcal	3.4% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	3.68% 4.8g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	5% 2.8g	3.25% 1.82g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Lemon Grass	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Lemon Grass	Recommended Dietary Allowance
Calcium	5.6% 56mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	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	10% 0.81mg	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	12.8% 0.29mg	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	7.14% 50mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.9% 70.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Lemon Grass :

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 5.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 21.7 times more Vitamin C than Raw Lemon Grass .
• While Raw Lemon Grass contain 1.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Lemon Grass have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Lemon Grass :

• Frozen Chopped Broccoli, Unprepared has 4 times more Selenium, 4 times more Sodium and 1.3 times more Water than Raw Lemon Grass .
• While Raw Lemon Grass contain 7 times more Copper, 10.1 times more Iron, 3.3 times more Magnesium, 17.8 times more Manganese, 2 times more Phosphorus, 3.4 times more Potassium and 4.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Lemon Grass have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 3.4 times more Omega 3 and 1.5 times more Protein than Raw Lemon Grass .
• While Raw Lemon Grass contain 3.8 times more Energy and 5.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemon Grass have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.