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

Macros Ratio

	Protein	Fat	Carbs
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	134% 3880kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	NA	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	617% 8mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	40% 400mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24.5% 906g	3700g per day for Men 19-50 years

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

• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 7 times more Vitamin B2 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 6.5 times more Vitamin B1, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5, 8 times more Vitamin B6 and 170.8 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 Frozen Broccoli Spears:

• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 6.9 times more Copper, 2 times more Phosphorus and 3.7 times more Sodium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.1 times more Iron, 16 times more Magnesium, 5.1 times more Manganese, 8.3 times more Potassium, 5.7 times more Zinc and 36.1 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder and Frozen Broccoli Spears contain similar levels of Calcium per one kilogram.
• 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 13.4 times more Energy, 17.6 times more Carbohydrate and 54.8 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy