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

Macros Ratio

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

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	134% 3880kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	40% 400mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 9.9 times more Vitamin B2 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears 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.
• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C

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

• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 5.8 times more Copper, 2.2 times more Phosphorus and 2.6 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Calcium, 1.8 times more Iron, 20 times more Magnesium, 6.5 times more Manganese, 6 times more Potassium, 5 times more Zinc and 36.1 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 13.9 times more Energy, 17.6 times more Carbohydrate and 54.8 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder provide inadequate amounts of Fiber and Protein
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy