Comparing Nutrients in 500 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Frozen Broccoli Spears

Weight per 500 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 1563g
• Frozen Broccoli Spears: 1724g

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

Discover which food has more nutrients per 500 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.78g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	71% 92g	130g per day for Men 19-50 years
Sugars	132% 95g	35% 25.3g	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	69.4% 50.3g	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	% 34.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.13g	NA	g per day for Men 19-50 years
Fiber	0% 0g	136% 51.7g	38g per day for Men 19-50 years
Protein	0% 0g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	232% 3mg	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	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	592% 14.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	24.2% 969μg	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	17.6% 1.4mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	192% 4.4mg	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	2.23% 15.6mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	39% 1436g	42% 1561g	3700g per day for Men 19-50 years

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Frozen Broccoli Spears:

• 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 3.1 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 7.2 times more Vitamin B1, more Vitamin B2, more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Frozen Broccoli Spears:

• 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 2.2 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 45.2 times more Calcium, more Copper, 8.8 times more Iron, more Magnesium, more Manganese, 65.1 times more Phosphorus, 15.3 times more Potassium, more Selenium and 37.5 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Frozen Broccoli Spears contain similar levels of Water per 500 calories.
• 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 1.3 times more Carbohydrate and 3.8 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.