Comparing Nutrients in 300 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 938g
• Cooked Chopped Frozen Broccoli: 1071g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	44% 57.3g	130g per day for Men 19-50 years
Sugars	79% 57.3g	21.7% 15.8g	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	41.6% 30g	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	% 20.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.88g	NA	g per day for Men 19-50 years
Fiber	0% 0g	84.6% 32g	38g per day for Men 19-50 years
Protein	0% 0g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	107% 1.4mg	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	0% 0μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	355% 8.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	477% 430mg	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	0% 0mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	14.5% 581μg	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	10.5% 0.84mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	104% 2.4mg	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	1.34% 9.38mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	0.85% 0.094mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.3% 862g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Cooked Chopped Frozen Broccoli:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3 times more Vitamin B3 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.7 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 300 kcal.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Cooked Chopped Frozen Broccoli:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 37.7 times more Calcium, more Copper, 7.7 times more Iron, more Magnesium, more Manganese, 56 times more Phosphorus, 9 times more Potassium, more Selenium and 32 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Boiled Chopped Frozen Broccoli have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 1.3 times more Carbohydrate and 3.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.