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

Weight per 300 calories

• Broccoli Raab: 1364g
• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder: 77.3g

QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 17.6 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Broccoli Raab	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	6.9% 6.7g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	NA	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	56% 72.8g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	% 15.5g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 46.3g	g per day for Men 19-50 years
Fiber	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	77% 43.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	198% 1786μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	147% 1473mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	3.3% 0.26mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	0.18% 0.77mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	3.25% 48.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	0.42% 0.046mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.052% 1.94g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Broccoli Raab have 259.7 times more Vitamin B1, 2.8 times more Vitamin B2, 97.9 times more Vitamin B3, 103.3 times more Vitamin B5, 137.1 times more Vitamin B6 and 890.6 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 Broccoli Raab vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• 300 calories of Broccoli Raab have 47.6 times more Calcium, 3 times more Copper, 111 times more Iron, 388 times more Magnesium, 139.3 times more Manganese, 10.7 times more Phosphorus, 115.2 times more Potassium, 9.2 times more Sodium, 226.3 times more Zinc and 650.3 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 Broccoli Raab have 7 times more Fat, 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 1.9 times more Carbohydrate and 12 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab 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