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

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	8.62% 250kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0% 0g	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	724% 941g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	% 200g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 599g	g per day for Men 19-50 years
Fiber	73.7% 28g	0% 0g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	252% 2270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	617% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	118% 1180mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	159% 12.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.68% 25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• 1 kilogram of Cooked Broccoli Raab has 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.
• While 1 kg of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contains 5.7 times more Vitamin B2 than Cooked Broccoli Raab.
• 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 Cooked Broccoli Raab vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• 1 kilogram of Cooked Broccoli Raab has 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.
• While 1 kg of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contains 3.3 times more Copper and 1.5 times more Phosphorus than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder 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 Cooked Broccoli Raab 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 15.5 times more Energy, 30.2 times more Carbohydrate and 129.8 times more Sugars than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder provide inadequate amounts of Fiber and Protein