Comparing Nutrients in 300 calories Lemonade, frozen concentrate, whiteVS Broccoli

Weight per 300 calories

Lemonade, frozen concentrate, white

153g

Broccoli

882g

Lemonade, frozen concentrate, white has 5.8 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Lemonade, frozen concentrate, white or Broccoli?

Macros Ratio

Protein Fat Carbs

Lemonade, frozen concentrate, white

97%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Lemonade, frozen concentrate, whitevs Broccoli

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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1.1%1.07g

Fat

3.37%3.26g

1.07 gvs3.26 g

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

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0.12%0.038g

Saturated Fat

3.14%1g

0.038 gvs1 g

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

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1.63%0.026g

Omega 3

34.7%0.56g

0.026 gvs0.56 g

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

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0.38%0.064g

Omega 6

2.54%0.43g

0.064 gvs0.43 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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58.7%76.4g

Carbohydrate

45%58.6g

76.4 gvs58.6 g

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

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94%68g

Sugars

20.7%15g

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

68 gvs15 g

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

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38%27.6g

Fructose

8.28%6g

≤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]

27.6 gvs6 g

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

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%25g

Glucose

%4.32g

25 gvs4.32 g

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

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%15g

Sucrose

%0.88g

15 gvs0.88 g

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

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1.2%0.46g

Fiber

60.4%23g

0.46 gvs23 g

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

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0.6%0.34g

Protein

44.4%25g

0.34 gvs25 g

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

Find Beverages rich in Protein Buy premium vegan protein powder

Vitamins

Lemonade, frozen concentrate, whitevs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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2.55%0.031mg

Vitamin B1

52.2%0.63mg

Thiamine

0.031 mgvs0.63 mg

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

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0%0mg

Vitamin B2

79.4%1.03mg

Riboflavin

0 mgvs1.03 mg

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

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1.05%0.17mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.17 mgvs5.64 mg

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

Find Beverages rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.52%0.18mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.18 mgvs5.06 mg

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

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2.35%0.031mg

Vitamin B6

119%1.54mg

Pyridoxine

0.031 mgvs1.54 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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2.68%10.7μg

Vitamin B9

139%556μg

Folates and Folic Acid

10.7 μgvs556 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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22.3%20mg

Vitamin C

875%787mg

Ascorbic acid

20 mgvs787 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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0.92%0.14mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.14 mgvs6.9 mg

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

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0.26%0.31μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0.31 μgvs896 μg

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

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Minerals

Lemonade, frozen concentrate, whitevs Broccoli

1.07%10.7mg

Calcium

41.5%415mg

10.7 mgvs415 mg

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

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2.2%0.02mg

Copper

48%0.43mg

0.02 mgvs0.43 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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1.72%0.14mg

Iron

80.5%6.44mg

0.14 mgvs6.44 mg

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

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2.55%10.7mg

Magnesium

44%185mg

10.7 mgvs185 mg

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

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0.87%0.02mg

Manganese

80.6%1.85mg

0.02 mgvs1.85 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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1.53%10.7mg

Phosphorus

83%582mg

10.7 mgvs582 mg

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

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3.24%110mg

Potassium

82%2788mg

110 mgvs2788 mg

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

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1.1%0.61μg

Selenium

40%22μg

0.61 μgvs22 μg

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

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0.71%10.7mg

Sodium

19.4%291mg

10.7 mgvs291 mg

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

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0.56%0.061mg

Zinc

33%3.6mg

0.061 mgvs3.6 mg

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

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2.03%75g

Water

21.3%788g

75 gvs788 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 Lemonade, frozen concentrate, white vs Broccoli:

Raw Broccoli contains more Vitamin A, 20.5 times more Vitamin B1, more Vitamin B2, 33.5 times more Vitamin B3, 28.7 times more Vitamin B5, 50.4 times more Vitamin B6, 51.9 times more Vitamin B9, 39.3 times more Vitamin C, 50 times more Vitamin E and 2928.5 times more Vitamin K than Lemonade, frozen concentrate, white.
Both Lemonade, frozen concentrate, white as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lemonade, frozen concentrate, white vs Broccoli:

Raw Broccoli contains 38.7 times more Calcium, 21.7 times more Copper, 46.8 times more Iron, 17.3 times more Magnesium, 93.1 times more Manganese, 54.4 times more Phosphorus, 25.3 times more Potassium, 36 times more Selenium, 27.2 times more Sodium, 59.1 times more Zinc and 10.5 times more Water than Lemonade, frozen concentrate, white.

Comparison of macro-nutrients per 300 calories:

Lemonade, frozen concentrate, white has 1.3 times more Carbohydrate, 4.5 times more Sugars and 4.6 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 3 times more Fat, 26.3 times more Saturated Fat, 21.4 times more Omega 3, 50 times more Fiber and 73.9 times more Protein than Lemonade, frozen concentrate, white.
Both Lemonade, frozen concentrate, white and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Lemonade, frozen concentrate, white as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Lemonade, frozen concentrate, whiteVS Lemonade, frozen concentrate, white, prepared with waterBroccoliVS Lemonade, frozen concentrate, white, prepared with waterLemonade, frozen concentrate, whiteVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Lemonade, frozen concentrate, whiteVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Lemonade, frozen concentrate, white or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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