Comparing Nutrients in 100 calories Boiled Broccoli VS Lemon Grass

Weight per 100 calories

• Boiled Broccoli: 286g
• Lemon Grass: 101g

Raw Lemon Grass have 2.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Lemon Grass ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Boiled Broccoli	Lemon Grass	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	1.96% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	NA	38g per day for Men 19-50 years
Protein	12% 6.8g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lemon Grass	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.47% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	6.2% 0.081mg	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	77% 309μg	19% 75.8μg	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	206% 185mg	2.9% 2.63mg	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	27.6% 4.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Lemon Grass	Recommended Dietary Allowance
Calcium	11.4% 114mg	6.57% 65.7mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	14.4% 60.6mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	229% 5.28mg	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	27.3% 191mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.4% 6.06mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	6.9% 255g	1.93% 71.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Lemon Grass :

• Boiled and Drained Broccoli has more Vitamin A, 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 34.8 times more Vitamin B5, 7.1 times more Vitamin B6, 4.1 times more Vitamin B9 and 70.6 times more Vitamin C than Raw Lemon Grass .
• Both Boiled and Drained Broccoli as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Lemon Grass :

• Boiled and Drained Broccoli has 1.7 times more Calcium, 1.9 times more Phosphorus, 6.5 times more Selenium, 19.3 times more Sodium and 3.6 times more Water than Raw Lemon Grass .
• While Raw Lemon Grass contain 1.5 times more Copper, 4.3 times more Iron, 9.5 times more Manganese and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Lemon Grass have similar amounts of Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has 2.4 times more Fat, 10.9 times more Omega 3 and 3.7 times more Protein than Raw Lemon Grass .
• Both Boiled and Drained Broccoli and Raw Lemon Grass have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Broccoli as well as Raw Lemon Grass have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.