Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Frozen Chopped Broccoli	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	3.56% 103kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	5.03% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	287% 374g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	441% 319g	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	4.54% 3.3g	1.1% 0.79g	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	% 2.98g	% 79.4g	g per day for Men 19-50 years
Sucrose	NA	% 238g	g per day for Men 19-50 years
Fiber	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	20% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	6.7% 0.087mg	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	66.5% 266μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	22.2% 222mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	110% 0.99mg	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	40% 3.2mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	8.63% 0.2mg	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	28.3% 198mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.27% 9.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Frozen Chopped Broccoli, Unprepared has 4.8 times more Vitamin B1, 2.1 times more Vitamin B3, 5.1 times more Vitamin B5, 5.9 times more Vitamin B6 and 141 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 8.4 times more Vitamin B2 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Calcium, 2.4 times more Iron, 18 times more Magnesium, 5.9 times more Manganese, 7.1 times more Potassium, 8 times more Zinc and 36.4 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 6.6 times more Copper, 2.4 times more Phosphorus and 2.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 4.2 times more Fructose, more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 14.9 times more Energy, 4.2 times more Fat, 19.7 times more Carbohydrate and 59.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.