Comparing Nutrients in 500 calories Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie VS Boiled Broccoli

Weight per 500 calories

• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie: 220g
• Boiled Broccoli: 1429g

Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 6.5 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	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	154% 200g	79% 103g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	12.8% 4.85g	124% 47g	38g per day for Men 19-50 years
Protein	0.98% 0.55g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1468% 13209μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1152% 15mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1101% 176mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1355% 17.6mg	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	2.75% 11μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5874% 5286mg	1030% 927mg	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	0.29% 0.044mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Boiled Broccoli	Recommended Dietary Allowance
Calcium	176% 1762mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	2.7% 0.024mg	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	2.2% 0.18mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	128% 540mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	0.77% 0.018mg	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	155% 1086mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	163% 5546mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	2.06% 31mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	0.2% 0.022mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.079% 2.9g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie vs Boiled Broccoli:

• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 12 times more Vitamin A, 8.5 times more Vitamin B2, 22.3 times more Vitamin B3, 6.2 times more Vitamin B6 and 5.7 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 45.4 times more Vitamin B1, 222 times more Vitamin B5, 140.1 times more Vitamin B9, 470.2 times more Vitamin E and more Vitamin K than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• Both Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie vs Boiled Broccoli:

• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 3.1 times more Calcium, 1.8 times more Magnesium and 1.3 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 36 times more Copper, 54.3 times more Iron, 157.3 times more Manganese, more Selenium, 19 times more Sodium, 291.9 times more Zinc and 438.5 times more Water than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• Both Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie and Boiled and Drained Broccoli have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 2 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 16.6 times more Fat, 85.8 times more Omega 3, more Sugars, 9.7 times more Fiber and 61.7 times more Protein than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• Both Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.