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

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	52% 1508kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 389g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	532% 386g	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	124% 90g	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	% 8.97g	NA	g per day for Men 19-50 years
Sucrose	% 287g	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% 0g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	16% 0.14mg	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	8.43% 0.67mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemonade-flavor Drink, Powder VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemonade-flavor Drink, Powder versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Frozen Broccoli Spears contain more Vitamin A, 36 times more Vitamin B1, 10.4 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 1.7 times more Vitamin C, 16.9 times more Vitamin E and 53.4 times more Vitamin K than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Lemonade-flavor Drink, Powder as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Lemonade-flavor Drink, Powder have 10.3 times more Magnesium, 1.7 times more Phosphorus and 7.6 times more Sodium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 3.7 times more Calcium, 1.4 times more Copper, 4.2 times more Iron, 23.3 times more Manganese, 6.4 times more Potassium, 6.3 times more Selenium, 11.3 times more Zinc and 174.1 times more Water than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder lack sufficient amounts of Calcium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lemonade-flavor Drink, Powder have 13.1 times more Energy, 9.4 times more Omega 6, 18.3 times more Carbohydrate and 66.1 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.8 times more Omega 3, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder provide inadequate amounts of Fiber and Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6