Comparing Nutrients in 14 ounces Orange-flavor Drink, Breakfast Type, Low Calorie, Powder VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	4%	0%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	29.7% 861kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 341g	14.6% 19g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	31.3% 12g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2649% 23837μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2076% 27mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1984% 318mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2442% 31.8mg	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	66.5% 266μg	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	10584% 9525mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	547% 5469mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	1.32% 0.012mg	16.8% 0.15mg	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	3.47% 0.28mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	50.7% 1.17mg	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	357% 2496mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	366% 12431mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange-flavor Drink, Breakfast Type, Low Calorie, Powder VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder vs Frozen Chopped Broccoli:

• 14 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have 115.5 times more Vitamin A, 70.8 times more Vitamin B2, 170.2 times more Vitamin B3, 61.5 times more Vitamin B6 and 42.6 times more Vitamin C than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin B1, more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• 14 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Orange-flavor Drink, Breakfast Type, Low Calorie, Powder vs Frozen Chopped Broccoli:

• 14 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have 24.6 times more Calcium, 15.3 times more Magnesium, 12.6 times more Phosphorus, 14.8 times more Potassium and 3.4 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 12.7 times more Copper, 11.6 times more Iron, more Selenium, more Zinc and 50.8 times more Water than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• 14 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder lack sufficient amounts of Copper, Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have 8.3 times more Energy, 18 times more Carbohydrate, 1.9 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3 than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• 14 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder provide inadequate amounts of Omega 3
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.