Comparing Nutrients in 1 kilogram Lemonade-flavor Drink, Powder VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Boiled Broccoli	Recommended Dietary Allowance
Energy	131% 3800kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	753% 979g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	1340% 972g	19% 14g	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	313% 227g	10.2% 7.4g	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	% 22.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 722g	% 0.8g	g per day for Men 19-50 years
Fiber	0% 0g	87% 33g	38g per day for Men 19-50 years
Protein	0% 0g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	154% 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	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	451% 406mg	721% 649mg	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	5.33% 0.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	21.3% 1.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	393% 1650mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	84.3% 1.94mg	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	141% 990mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	86.7% 1300mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Lemonade-flavor Drink, Powder vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 31.5 times more Vitamin B1, 11.2 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 1.6 times more Vitamin C, 18.1 times more Vitamin E and 74.3 times more Vitamin K than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Lemonade-flavor Drink, Powder vs Boiled Broccoli:

• Lemonade-flavor Drink, Powder has 7.9 times more Magnesium, 1.5 times more Phosphorus and 3.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 2.4 times more Copper, 3.9 times more Iron, 17.6 times more Manganese, 7.5 times more Potassium, 5.3 times more Selenium, 15 times more Zinc and 171.6 times more Water than Lemonade-flavor Drink, Powder.

Comparison of macro-nutrients per 1 kilogram:

• Lemonade-flavor Drink, Powder has 10.9 times more Energy, 2.5 times more Fat, 6.8 times more Omega 6, 13.6 times more Carbohydrate, 69.9 times more Sugars and 30.7 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Omega 3, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.