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

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	10% 290kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	724% 941g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	1110% 805g	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	NA	2.76% 2g	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	NA	% 200g	g per day for Men 19-50 years
Sucrose	NA	% 599g	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	617% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	17% 0.22mg	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	235% 940μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	4.44% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	41% 410mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	278% 2.5mg	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	90% 7.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	21.7% 0.5mg	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	84.3% 590mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.68% 25g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Broccoli Spears has 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.
• While 1 kg of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contains 7 times more Vitamin B2 than Frozen Broccoli Spears.
• 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 Frozen Broccoli Spears vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• 1 kilogram of Frozen Broccoli Spears has 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.
• While 1 kg of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contains 6.9 times more Copper, 2 times more Phosphorus and 3.7 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder 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 Frozen Broccoli Spears has more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While 1 kg of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contains 13.4 times more Energy, 17.6 times more Carbohydrate and 54.8 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder provide inadequate amounts of Fiber and Protein