Comparing Nutrients in 500 calories Lemonade-flavor Drink, Powder, Prepared With Water VS Broccoli

Weight per 500 calories

• Lemonade-flavor Drink, Powder, Prepared With Water: 1852g
• Broccoli: 1471g

Raw Broccoli has 1.3 times more energy per unit of mass than Lemonade-flavor Drink, Powder, Prepared With Water, which is low in comparison to other foods. Lemonade-flavor Drink, Powder, Prepared With Water having very low energy density.

Which food has more nutrients per 500 calories - Lemonade-flavor Drink, Powder, Prepared With Water or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder, Prepared With Water	0%	2%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	Lemonade-flavor Drink, Powder, Prepared With Water	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	75% 98g	130g per day for Men 19-50 years
Sugars	175% 127g	34.5% 25g	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	39.6% 28.7g	13.8% 10g	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	% 2.78g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 91g	% 1.47g	g per day for Men 19-50 years
Fiber	0% 0g	101% 38.2g	38g per day for Men 19-50 years
Protein	0% 0g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder, Prepared With Water	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.42% 0.019mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	198% 2.57mg	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	232% 926μg	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	59.7% 53.7mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder, Prepared With Water	Broccoli	Recommended Dietary Allowance
Calcium	7.4% 74mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	30.6% 1226μg	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	2.3% 0.19mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	57.3% 241mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	0.81% 0.019mg	134% 3.1mg	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	18.5% 130mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	46.5% 1720g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Lemonade-flavor Drink, Powder, Prepared With Water vs Broccoli:

• Raw Broccoli contains more Vitamin A, more Vitamin B1, 92.9 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 24.4 times more Vitamin C, more Vitamin E and more Vitamin K than Lemonade-flavor Drink, Powder, Prepared With Water.
• Both Lemonade-flavor Drink, Powder, Prepared With Water as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Lemonade-flavor Drink, Powder, Prepared With Water vs Broccoli:

• Lemonade-flavor Drink, Powder, Prepared With Water has 1.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 9.3 times more Calcium, 3.5 times more Copper, 58 times more Iron, 1.3 times more Magnesium, 166.8 times more Manganese, 7.5 times more Phosphorus, 83.6 times more Potassium, more Selenium, 2 times more Sodium and 32.6 times more Zinc than Lemonade-flavor Drink, Powder, Prepared With Water.

Comparison of macro-nutrients per 500 calories:

• Lemonade-flavor Drink, Powder, Prepared With Water has 1.3 times more Carbohydrate, 5.1 times more Sugars and 2.9 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Fat, more Saturated Fat, more Omega 3, more Fiber and more Protein than Lemonade-flavor Drink, Powder, Prepared With Water.
• Both Lemonade-flavor Drink, Powder, Prepared With Water and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Lemonade-flavor Drink, Powder, Prepared With Water as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.