Comparing Nutrients in 14 ounces Lemonade-flavor Drink, Powder VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Boiled Broccoli	Recommended Dietary Allowance
Energy	52% 1508kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 389g	22% 28.5g	130g per day for Men 19-50 years
Sugars	532% 386g	7.6% 5.5g	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	124% 90g	4.05% 2.94g	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	% 8.97g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 287g	% 0.32g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	0% 0g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	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	107% 429μg	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	179% 161mg	286% 258mg	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	2.1% 0.32mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	8.43% 0.67mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	33.5% 0.77mg	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	56% 393mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lemonade-flavor Drink, Powder vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 31.5 times more Vitamin B1, 11.2 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 1.6 times more Vitamin C, 18.1 times more Vitamin E and 74.3 times more Vitamin K than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lemonade-flavor Drink, Powder vs Boiled Broccoli:

• Lemonade-flavor Drink, Powder has 7.9 times more Magnesium, 1.5 times more Phosphorus and 3.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 2.4 times more Copper, 3.9 times more Iron, 17.6 times more Manganese, 7.5 times more Potassium, 5.3 times more Selenium, 15 times more Zinc and 171.6 times more Water than Lemonade-flavor Drink, Powder.

Comparison of macro-nutrients per 14 ounces:

• Lemonade-flavor Drink, Powder has 10.9 times more Energy, 2.5 times more Fat, 6.8 times more Omega 6, 13.6 times more Carbohydrate, 69.9 times more Sugars and 30.7 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Omega 3, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.