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

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder: 77.3g

QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 14.9 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Frozen Chopped Broccoli	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0% 0g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	56% 72.8g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	86% 62.2g	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	13.2% 9.58g	0.21% 0.15g	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	% 8.65g	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 46.3g	g per day for Men 19-50 years
Fiber	91% 34.6g	0% 0g	38g per day for Men 19-50 years
Protein	58% 32.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	1.3% 0.017mg	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	193% 773μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	0.34% 0.31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	64.6% 646mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	21.5% 0.19mg	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	117% 9.35mg	3.3% 0.26mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	0.18% 0.77mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	1.7% 0.039mg	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	82.4% 577mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	NA	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	3.25% 48.7mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	0.42% 0.046mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.052% 1.94g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 71.9 times more Vitamin B1, 1.8 times more Vitamin B2, 31.9 times more Vitamin B3, 75.7 times more Vitamin B5, 88.2 times more Vitamin B6 and 2104.2 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

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

• Frozen Chopped Broccoli, Unprepared has 20.9 times more Calcium, 2.3 times more Copper, 35.6 times more Iron, 268.6 times more Magnesium, 87.7 times more Manganese, 6.2 times more Phosphorus, 105.5 times more Potassium, 5.7 times more Sodium, 119.4 times more Zinc and 543.8 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared has 3.5 times more Fat, 61.9 times more Fructose, more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 1.3 times more Carbohydrate and 4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have similar amounts of Energy per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.