Comparing Nutrients in 500 calories Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water VS Boiled Broccoli

Weight per 500 calories

• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water: 1351g
• Boiled Broccoli: 1429g

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

Which food has more nutrients per 500 calories - Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.079% 0.014g	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	98% 128g	79% 103g	130g per day for Men 19-50 years
Sugars	172% 125g	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	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

	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.084% 0.014mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	177% 159mg	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	0% 0mg	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 Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	21.7% 869μg	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	8.45% 0.68mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	3.2% 13.5mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	1.76% 0.041mg	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	0% 0mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	0.4% 13.5mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	2.46% 1.35μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	6.3% 95mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	33% 1221g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, 65 times more Vitamin B2, 584.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 5.8 times more Vitamin C, more Vitamin E and more Vitamin K than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water vs Boiled Broccoli:

• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water has 15.2 times more Fluoride than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Calcium, 3.1 times more Copper, 14.2 times more Iron, 22.2 times more Magnesium, 68.4 times more Manganese, more Phosphorus, 309.7 times more Potassium, 16.9 times more Selenium, 6.2 times more Sodium and 23.8 times more Zinc than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water and Boiled and Drained Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water has 1.2 times more Carbohydrate and 6.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 43.3 times more Fat, more Omega 3, more Fiber and more Protein than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.