Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Lemon

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Lemon: 345g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Lemon?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Lemon	10%	6%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Lemon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.28% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	24.7% 32g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	12% 8.62g	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	25.4% 9.66g	38g per day for Men 19-50 years
Protein	19.3% 11g	6.77% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Lemon	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	2.16% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	21.2% 0.28mg	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	64.4% 258μg	9.5% 38μg	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	241% 217mg	203% 183mg	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	31.3% 4.7mg	3.45% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Lemon	Recommended Dietary Allowance
Calcium	21.5% 215mg	8.97% 89.7mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	14% 0.13mg	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	39% 3.1mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	6.57% 27.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	4.5% 0.1mg	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	27.5% 192mg	7.9% 55mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	2.5% 1.38μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	0.46% 6.9mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	9.5% 352g	8.3% 307g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Lemon Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Lemon?

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

• 100 calories of Frozen Chopped Broccoli have 58 times more Vitamin A, 1.5 times more Vitamin B1, 5.4 times more Vitamin B2, 5.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 6.8 times more Vitamin B9, 9.1 times more Vitamin E and more Vitamin K than Lemon.
• Both Frozen Chopped Broccoli and Lemon provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Lemon have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemons Without Peel have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Lemon:

• 100 calories of Frozen Chopped Broccoli have 2.4 times more Calcium, 1.5 times more Iron, 2.5 times more Magnesium, 10.9 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 7.8 times more Selenium, 13.4 times more Sodium and 8.9 times more Zinc than Lemon.
• Both Frozen Chopped Broccoli and Lemon contain similar levels of Copper and Water per 100 calories.
• 100 calories of Lemon lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 4.5 times more Omega 3 and 2.8 times more Protein than Lemon.
• While 100 kcal of Raw Lemons Without Peel contain 1.7 times more Carbohydrate and 1.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Lemon offer comparable quantities of Energy and Fiber per 100 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Lemons Without Peel provide inadequate amounts of Omega 6 in 100 calories.