Comparing Nutrients in 300 calories BroccoliVS Lemon juice from concentrate

Weight per 300 calories

Broccoli

882g

Lemon juice from concentrate

1765g

Broccoli has 2 times more energy per 100g than Lemon juice from concentrate. It has low energy density when compared to other foods. Lemon juice from concentrate, canned or bottled having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Lemon juice from concentrate?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Lemon juice from concentrate

90%

300 kcal ▼

Macro Nutrients

Broccolivs Lemon juice from concentrate

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.37%3.26g

Fat

1.27%1.24g

3.26 gvs1.24 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.14%1g

Saturated Fat

1.5%0.48g

1 gvs0.48 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.7%0.56g

Omega 3

6.6%0.11g

0.56 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g

Omega 6

1.14%0.19g

0.43 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45%58.6g

Carbohydrate

76.3%99g

58.6 gvs99 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.7%15g

Sugars

37.2%27g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15 gvs27 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.28%6g

Fructose

17%12.4g

≤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]

6 gvs12.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.32g

Glucose

%15g

4.32 gvs15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.88g

Sucrose

%0g

0.88 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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60.4%23g

Fiber

32.5%12.4g

23 gvs12.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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44.4%25g

Protein

14%7.94g

25 gvs7.94 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Lemon juice from concentrate

30.4%274μg

Vitamin A

3.92%35.3μg

RAE, retinol activity equivalents

274 μgvs35.3 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.2%0.63mg

Vitamin B1

31%0.37mg

Thiamine

0.63 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.4%1.03mg

Vitamin B2

23%0.3mg

Riboflavin

1.03 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.2%5.64mg

Vitamin B3

20%3.18mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs3.18 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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101%5.06mg

Vitamin B5

28.2%1.4mg

Pantothenic acid

5.06 mgvs1.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.54mg

Vitamin B6

50.2%0.65mg

Pyridoxine

1.54 mgvs0.65 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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139%556μg

Vitamin B9

39.7%159μg

Folates and Folic Acid

556 μgvs159 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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875%787mg

Vitamin C

280%252mg

Ascorbic acid

787 mgvs252 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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46%6.9mg

Vitamin E

27%4.06mg

Tocopherols and Tocotrienols

6.9 mgvs4.06 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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747%896μg

Vitamin K

1.47%1.76μg

Phytomenadione or phylloquinone

896 μgvs1.76 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Lemon juice from concentrate

41.5%415mg

Calcium

17.6%176mg

415 mgvs176 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg

Copper

35.3%0.32mg

0.43 mgvs0.32 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80.5%6.44mg

Iron

13.2%1.06mg

6.44 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%185mg

Magnesium

29.4%124mg

185 mgvs124 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.6%1.85mg

Manganese

12.3%0.28mg

1.85 mgvs0.28 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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83%582mg

Phosphorus

22.7%159mg

582 mgvs159 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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82%2788mg

Potassium

56.6%1924mg

2788 mgvs1924 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg

Selenium

3.2%1.76μg

22 μgvs1.76 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19.4%291mg

Sodium

28.2%424mg

291 mgvs424 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33%3.6mg

Zinc

30.5%3.35mg

3.6 mgvs3.35 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.3%788g

Water

44.7%1652g

788 gvs1652 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Broccoli vs Lemon juice from concentrate:

Raw Broccoli has 7.8 times more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.4 times more Vitamin B6, 3.5 times more Vitamin B9, 3.1 times more Vitamin C, 1.7 times more Vitamin E and 508 times more Vitamin K than Lemon juice from concentrate, canned or bottled.
Both Raw Broccoli as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Lemon juice from concentrate:

Raw Broccoli has 2.4 times more Calcium, 1.4 times more Copper, 6.1 times more Iron, 1.5 times more Magnesium, 6.6 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 12.5 times more Selenium than Lemon juice from concentrate, canned or bottled.
While Lemon juice from concentrate, canned or bottled contains 1.5 times more Sodium and 2.1 times more Water than Raw Broccoli.
Both Raw Broccoli and Lemon juice from concentrate, canned or bottled have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 2.6 times more Fat, 2.1 times more Saturated Fat, 5.3 times more Omega 3, 1.9 times more Fiber and 3.1 times more Protein than Lemon juice from concentrate, canned or bottled.
While Lemon juice from concentrate, canned or bottled contains 1.7 times more Carbohydrate, 1.8 times more Sugars and 2.1 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Lemon juice from concentrate, canned or bottled have similar amounts of Energy per 300 kcal.
Both Raw Broccoli as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliLemon juice from concentrateVS Boiled BroccoliBroccoliVS Lemon PeelLemon juice from concentrateVS Lemon Peel

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Lemon juice from concentrate

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Lemon juice from concentrate?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: