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

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Energy	5.47% 159kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.72% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	342% 444g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	608% 441g	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	4.63% 3.36g	142% 103g	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	% 2.22g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 327g	g per day for Men 19-50 years
Fiber	39.4% 15g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	0.76% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	0% 0mg	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	122% 490μg	0% 0μg	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	327% 294mg	205% 184mg	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	44% 6.58mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	178% 748mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	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	43.4% 304mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 405g	0.064% 2.36g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 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 Boiled and Drained Broccoli as well as Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 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.
• While Lemonade-flavor Drink, Powder contains 7.9 times more Magnesium, 1.5 times more Phosphorus and 3.2 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.7 times more Omega 3, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 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.
• Both Boiled and Drained Broccoli as well as Lemonade-flavor Drink, Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.