Comparing Nutrients in 1 kilogram COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	11% 320kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	24% 31g	130g per day for Men 19-50 years
Sugars	84.3% 61g	8.55% 6.2g	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	44.4% 32.2g	3.3% 2.4g	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	% 22g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 2g	% 1.5g	g per day for Men 19-50 years
Fiber	0% 0g	73.7% 28g	38g per day for Men 19-50 years
Protein	0% 0g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	169% 2.2mg	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	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	379% 9.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1% 10mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	15.5% 620μg	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	11.3% 0.9mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	165% 3.8mg	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	1.43% 10mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25% 919g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Cooked Broccoli Raab:

• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 15.4 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 118 times more Calcium, more Copper, 14.1 times more Iron, more Magnesium, more Manganese, 82 times more Phosphorus, 19.1 times more Potassium, more Selenium, 1.3 times more Sodium and 54 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 2.5 times more Carbohydrate, 9.9 times more Sugars and 13.4 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.