Comparing Nutrients in 300 calories Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water VS Broccoli

Weight per 300 calories

• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water: 811g
• Broccoli: 882g

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

Which food has more nutrients per 300 calories - Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	0%	0%	100%
Broccoli	27%	8%	65%

Macro Nutrients

	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.084% 0.081g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.048% 0.008g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	45% 58.6g	130g per day for Men 19-50 years
Sugars	103% 75g	20.7% 15g	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	NA	8.28% 6g	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	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	0% 0g	60.4% 23g	38g per day for Men 19-50 years
Protein	0% 0g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.25% 0.016mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.051% 0.008mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	119% 1.54mg	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	139% 556μg	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	106% 96mg	875% 787mg	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	0% 0mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Broccoli	Recommended Dietary Allowance
Calcium	13.8% 138mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	13% 521μg	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	5.07% 0.41mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	1.93% 8.1mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	1.06% 0.024mg	80.6% 1.85mg	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	0% 0mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	0.24% 8.1mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	3.8% 56.8mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	1.47% 0.16mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	19.8% 733g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water vs Broccoli:

• Raw Broccoli contains more Vitamin A, more Vitamin B1, 63.7 times more Vitamin B2, 695.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 8.2 times more Vitamin C, more Vitamin E and more Vitamin K than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water vs Broccoli:

• Raw Broccoli contains 3 times more Calcium, 2.5 times more Copper, 15.9 times more Iron, 22.9 times more Magnesium, 76.2 times more Manganese, more Phosphorus, 343.9 times more Potassium, 27.2 times more Selenium, 5.1 times more Sodium and 22.3 times more Zinc than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water and Raw Broccoli have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water has 1.3 times more Carbohydrate and 5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 40.3 times more Fat, 20.7 times more Saturated Fat, more Omega 3, more Fiber and more Protein than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.