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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder: 77.3g

QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 13.4 times more energy per unit of mass than Frozen Broccoli Spears, which is high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Frozen Broccoli Spears	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	3.63% 3.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	56% 72.8g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	NA	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	NA	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 46.3g	g per day for Men 19-50 years
Fiber	81.7% 31g	0% 0g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	42.4% 424mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	3.3% 0.26mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	0.18% 0.77mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	NA	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	3.25% 48.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	0.42% 0.046mg	11mg per day for Men 19-50 years
Water	25.3% 937g	0.052% 1.94g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Broccoli Spears have 87.6 times more Vitamin B1, 1.9 times more Vitamin B2, 28.1 times more Vitamin B3, 58.9 times more Vitamin B5, 106.4 times more Vitamin B6 and 2284.5 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• 300 calories of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C

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

• 300 calories of Frozen Broccoli Spears have 13.7 times more Calcium, 1.9 times more Copper, 28.3 times more Iron, 214.1 times more Magnesium, 68.5 times more Manganese, 6.6 times more Phosphorus, 111.5 times more Potassium, 3.6 times more Sodium, 75.8 times more Zinc and 482.7 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• 300 calories of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While 300 kcal of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 1.3 times more Carbohydrate and 4.1 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder offer comparable quantities of Energy per 300 calories.
• 300 calories of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder provide inadequate amounts of Fiber and Protein