Comparing Nutrients in 14 ounces Fast-food Cola VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fast-food Cola	1%	0%	99%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fast-food Cola	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	49% 35.6g	8.05% 5.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Fast-food Cola	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	39.7% 0.52mg	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	0% 0μg	55.6% 222μg	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	0% 0mg	177% 159mg	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	0% 0mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fast-food Cola	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	0.44% 0.004mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	5.66% 226μg	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	5.46% 0.44mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	0.35% 0.008mg	38.5% 0.89mg	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	5.67% 39.7mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	0.23% 7.94mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Fast-food Cola VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Fast-food Cola versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fast-food Cola vs Cooked Chopped Frozen Broccoli:

• 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Carbonated Fast-food Cola.
• 14 ounces of Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Carbonated Fast-food Cola as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fast-food Cola vs Cooked Chopped Frozen Broccoli:

• 14 oz of Boiled Chopped Frozen Broccoli contain 16.5 times more Calcium, 34 times more Copper, 5.5 times more Iron, more Magnesium, 111.5 times more Manganese, 4.9 times more Phosphorus, 71 times more Potassium and 14 times more Zinc than Carbonated Fast-food Cola.
• Both Fast-food Cola and Cooked Chopped Frozen Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Fast-food Cola lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Carbonated Fast-food Cola as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fast-food Cola have 1.8 times more Carbohydrate and 6.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Omega 3, more Fiber and 44.3 times more Protein than Carbonated Fast-food Cola.
• 14 ounces of Fast-food Cola provide inadequate amounts of Omega 3, Fiber and Protein
• Both Carbonated Fast-food Cola as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.