Comparing Nutrients in 300 calories QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder: 77.3g
• Cooked Chopped Frozen Broccoli: 1071g

QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 13.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder or Cooked Chopped Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	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% 72.8g	44% 57.3g	130g per day for Men 19-50 years
Sugars	86% 62.2g	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	0.21% 0.15g	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	% 15.5g	NA	g per day for Men 19-50 years
Sucrose	% 46.3g	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

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.06% 0.17mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	NA	150% 600μg	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	0.34% 0.31mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.1% 31mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	40.5% 0.36mg	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	3.3% 0.26mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	0.18% 0.77mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	1.7% 0.039mg	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	13.3% 93mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	0.68% 23mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.7mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	0.42% 0.046mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 69.3 times more Vitamin B1, 1.4 times more Vitamin B2, 28.8 times more Vitamin B3, 69 times more Vitamin B5, 81.9 times more Vitamin B6 and 1389.2 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparing minerals per 300 calories for QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 11.4 times more Calcium, 1.9 times more Copper, 24.9 times more Iron, 180.1 times more Magnesium, 61.8 times more Manganese, 5.7 times more Phosphorus, 65.6 times more Potassium, 2.4 times more Sodium, 64.7 times more Zinc and 500.8 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparison of macro-nutrients per 300 calories:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 1.3 times more Carbohydrate and 4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.