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

Weight per 500 calories

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder: 129g
• Frozen Broccoli Spears: 1724g

QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 13.4 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder or Frozen Broccoli Spears?

Macros Ratio

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

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Frozen Broccoli Spears	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	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	93% 121g	71% 92g	130g per day for Men 19-50 years
Sugars	143% 104g	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	0.36% 0.26g	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	% 25.8g	NA	g per day for Men 19-50 years
Sucrose	% 77g	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

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.5% 1.03mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	NA	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	69% 0.62mg	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	5.48% 0.44mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.064mg	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	22% 155mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	1.14% 38.7mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	5.4% 81mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	0.7% 0.077mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	42% 1561g	3700g per day for Men 19-50 years

QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder or Frozen Broccoli Spears?

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

• 500 kcal of Frozen Broccoli Spears contain 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.
• 500 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 500 calories for QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 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.
• 500 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 500 calories:

• 500 calories of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 1.3 times more Carbohydrate and 4.1 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder provide inadequate amounts of Fiber and Protein