Comparing Nutrients in 1 kilogram QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	134% 3880kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	724% 941g	41% 53.5g	130g per day for Men 19-50 years
Sugars	1110% 805g	20.3% 14.7g	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	2.76% 2g	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	% 200g	NA	g per day for Men 19-50 years
Sucrose	% 599g	NA	g per day for Men 19-50 years
Fiber	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	0% 0g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	617% 8mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	100% 1.3mg	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	NA	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	40% 400mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	37.8% 0.34mg	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	42.5% 3.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	97% 2.23mg	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	171% 1200mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Cooked Chopped Frozen Broccoli:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 9.9 times more Vitamin B2 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5 times more Vitamin B1, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 5.9 times more Vitamin B6 and 100.3 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparing minerals per 1 kilogram for QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Cooked Chopped Frozen Broccoli:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 1.2 times more Calcium, 7.4 times more Copper, 2.4 times more Phosphorus and 5.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Iron, 13 times more Magnesium, 4.5 times more Manganese, 4.7 times more Potassium, 4.7 times more Zinc and 36.1 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparison of macro-nutrients per 1 kilogram:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 13.9 times more Energy, 10.3 times more Fat, 17.6 times more Carbohydrate and 54.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.