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

Macros Ratio

	Protein	Fat	Carbs
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	60.7% 1760kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	328% 427g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	504% 365g	9.2% 6.67g	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	1.25% 0.91g	NA	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	% 91g	NA	g per day for Men 19-50 years
Sucrose	% 272g	NA	g per day for Men 19-50 years
Fiber	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	0% 0g	25% 14g	56g per day for Men 19-50 years

Vitamins

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	280% 3.64mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	45.4% 0.59mg	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	34% 136μg	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	2% 1.8mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	21.7% 0.2mg	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	19.3% 1.54mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	64% 1.47mg	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	77.8% 544mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 9.9 times more Vitamin B2 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 5 times more Vitamin B1, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 5.9 times more Vitamin B6 and 100.3 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• 1 pound 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 pound for QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Boiled Spears Frozen Broccoli:

• 1 pound of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 5.8 times more Copper, 2.2 times more Phosphorus and 2.6 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Calcium, 1.8 times more Iron, 20 times more Magnesium, 6.5 times more Manganese, 6 times more Potassium, 5 times more Zinc and 36.1 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• 1 pound of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder has 13.9 times more Energy, 17.6 times more Carbohydrate and 54.8 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• 1 pound of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder provide inadequate amounts of Fiber and Protein
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy