Comparing Nutrients in 100 grams Broccoli Raab VS Powder Lemonade

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Broccoli Raab	Powder Lemonade	Recommended Dietary Allowance
Energy	0.76% 22kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	75% 98g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	131% 95g	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	0.23% 0.17g	24% 17.5g	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	% 0.1g	% 2.75g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 74.4g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2% 0.026mg	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	20.8% 83μg	1.5% 6μg	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	22.4% 20mg	44.3% 40mg	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	11% 1.62mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Powder Lemonade	Recommended Dietary Allowance
Calcium	11% 108mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	5% 0.045mg	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	26.8% 2.14mg	2.38% 0.19mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	59% 247mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	10.4% 73mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.039% 1.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Powder Lemonade per 100 g

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

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

• 100 grams of Broccoli Raab have more Vitamin A, 10.8 times more Vitamin B1, more Vitamin B2, 9.4 times more Vitamin B3, 5.4 times more Vitamin B5, 6.6 times more Vitamin B6, 13.8 times more Vitamin B9, 11.6 times more Vitamin E and more Vitamin K than Powder Lemonade.
• While 100 g of Powder Lemonade contain 2 times more Vitamin C than Raw Broccoli Raab.
• 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 Raw Broccoli Raab as well as Powder Lemonade have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Powder Lemonade:

• 100 grams of Broccoli Raab have 5.4 times more Calcium, 11.3 times more Iron, 24.7 times more Manganese, 18.3 times more Phosphorus, 1.3 times more Potassium, 7.7 times more Zinc and 64.7 times more Water than Powder Lemonade.
• While 100 g of Powder Lemonade contain 11.2 times more Magnesium and 1.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Powder Lemonade contain similar levels of Copper per 100 grams.
• 100 grams of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Raw Broccoli Raab as well as Powder Lemonade lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 3.6 times more Omega 3, 6.8 times more Fiber and more Protein than Powder Lemonade.
• While 100 g of Powder Lemonade contain 17.1 times more Energy, 14 times more Omega 6, 34.2 times more Carbohydrate, 249.2 times more Sugars and 102.9 times more Fructose than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 100 grams of Powder Lemonade provide inadequate amounts of Fiber and Protein