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

Macros Ratio

	Protein	Fat	Carbs
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	134% 3880kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	724% 941g	24% 31g	130g per day for Men 19-50 years
Sugars	1110% 805g	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	2.76% 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	% 200g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 599g	% 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

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	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	617% 8mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	NA	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	40% 400mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	171% 1200mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS Cooked Broccoli Raab 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 Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 5.7 times more Vitamin B2 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 15.4 times more Vitamin B1, 9.2 times more Vitamin B3, 8.1 times more Vitamin B5, 10 times more Vitamin B6 and 92.5 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 Cooked Broccoli Raab:

• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 3.3 times more Copper and 1.5 times more Phosphorus than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3 times more Calcium, 3.7 times more Iron, 27 times more Magnesium, 7.6 times more Manganese, 11.4 times more Potassium, 9 times more Zinc and 36.4 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder and Cooked Broccoli Raab contain similar levels of Sodium 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 15.5 times more Energy, 30.2 times more Carbohydrate and 129.8 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab 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 Cooked Broccoli Raab provide inadequate amounts of Energy