Comparing Nutrients in 100 grams Lemon Peel VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Lemon Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.62% 47kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	1.86% 1.35g	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	NA	1.14% 0.83g	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	NA	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	10% 0.13mg	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	3.25% 13μg	16.8% 67μg	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	143% 129mg	62.7% 56.4mg	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	1.67% 0.25mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	13.4% 134mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	4.22% 0.038mg	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% 0.8mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	12.8% 0.29mg	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	1.7% 12mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	2.47% 91g	3700g per day for Men 19-50 years

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

• Raw Lemon Peel has 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 5.2 times more Vitamin B9, 4.9 times more Vitamin E and more Vitamin K than Raw Lemon Peel.
• Both Raw Lemon Peel and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 100 g.
• Both Raw Lemon Peel as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Lemon Peel has 2.4 times more Calcium and 2.4 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.2 times more Phosphorus, 1.3 times more Potassium, 4 times more Selenium, 4 times more Sodium and 1.9 times more Zinc than Raw Lemon Peel.
• Both Raw Lemon Peel and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Lemon Peel has 1.8 times more Energy, 3.3 times more Carbohydrate, 3.1 times more Sugars and 3.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Omega 3 and 1.9 times more Protein than Raw Lemon Peel.
• Both Raw Lemon Peel as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.