Comparing Nutrients in 500 calories QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS Boiled Broccoli

Weight per 500 calories

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder: 129g
• Boiled Broccoli: 1429g

QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 11.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	79% 103g	130g per day for Men 19-50 years
Sugars	143% 104g	27.4% 20g	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	0.36% 0.26g	14.6% 10.6g	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	% 25.8g	% 7g	g per day for Men 19-50 years
Sucrose	% 77g	% 1.14g	g per day for Men 19-50 years
Fiber	0% 0g	124% 47g	38g per day for Men 19-50 years
Protein	0% 0g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.5% 1.03mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	220% 2.86mg	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	NA	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.57% 0.52mg	1030% 927mg	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	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	5.48% 0.44mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.064mg	120% 2.77mg	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	22% 155mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	1.14% 38.7mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	5.4% 81mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	0.7% 0.077mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 63.5 times more Vitamin B1, 1.7 times more Vitamin B2, 27.9 times more Vitamin B3, 124.2 times more Vitamin B5, 100.8 times more Vitamin B6 and 1798.7 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparing minerals per 500 calories for QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 11.1 times more Calcium, 2.7 times more Copper, 21.8 times more Iron, 232.8 times more Magnesium, 43 times more Manganese, 6.2 times more Phosphorus, 108.3 times more Potassium, 7.2 times more Sodium, 83.1 times more Zinc and 394.2 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparison of macro-nutrients per 500 calories:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 5.2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Fat, 41 times more Fructose, more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.