Comparing Nutrients in 1 kilogram Broccoli VS RED BULL Energy Drink

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
RED BULL Energy Drink	4%	0%	96%

Macro Nutrients

	Broccoli	RED BULL Energy Drink	Recommended Dietary Allowance
Energy	11.7% 340kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	78.7% 102g	130g per day for Men 19-50 years
Sugars	23.4% 17g	141% 102g	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	9.38% 6.8g	22.5% 16.3g	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	% 4.9g	% 34g	g per day for Men 19-50 years
Sucrose	% 1g	% 52g	g per day for Men 19-50 years
Fiber	68.4% 26g	0% 0g	38g per day for Men 19-50 years
Protein	50.4% 28g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	RED BULL Energy Drink	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	614% 98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	308% 15.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	1667% 21.7mg	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	158% 630μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	821% 19.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	0% 0mg	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	52% 7.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	RED BULL Energy Drink	Recommended Dietary Allowance
Calcium	47% 470mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	2.22% 0.02mg	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	91% 7.3mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	2.17% 0.05mg	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	94% 660mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	0.88% 30mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 892g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs RED BULL Energy Drink:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B1, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than RED BULL Energy Drink.
• While RED BULL Energy Drink contains 15.4 times more Vitamin B3, 2.7 times more Vitamin B5, 12.4 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and RED BULL Energy Drink have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Broccoli as well as RED BULL Energy Drink have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs RED BULL Energy Drink:

• Raw Broccoli has 7.8 times more Calcium, 24.5 times more Copper, 12.2 times more Iron, 42 times more Manganese, more Phosphorus, 105.3 times more Potassium, 12.5 times more Selenium and 41 times more Zinc than RED BULL Energy Drink.
• Both Raw Broccoli and RED BULL Energy Drink have similar amounts of Magnesium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has more Omega 3, more Fiber and 6.1 times more Protein than RED BULL Energy Drink.
• While RED BULL Energy Drink contains 1.3 times more Energy, 1.5 times more Carbohydrate, 6 times more Sugars and 2.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as RED BULL Energy Drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.