Comparing Nutrients in 500 calories Orange-flavor Drink, Breakfast Type, Low Calorie, Powder VS Frozen Chopped Broccoli

Weight per 500 calories

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder: 230g
• Frozen Chopped Broccoli: 1923g

Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 8.3 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Orange-flavor Drink, Breakfast Type, Low Calorie, Powder or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	4%	0%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	70.7% 92g	130g per day for Men 19-50 years
Sugars	8.26% 6g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23% 8.76g	152% 57.7g	38g per day for Men 19-50 years
Protein	15% 8.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1538% 13839μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1205% 15.7mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1152% 184mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1418% 18.4mg	192% 2.5mg	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	322% 1288μg	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	6144% 5530mg	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	318% 3175mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	0.77% 0.007mg	81% 0.73mg	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	2% 0.16mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	151% 634mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	NA	246% 5.65mg	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	207% 1449mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	212% 7217mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder vs Frozen Chopped Broccoli:

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 13.8 times more Vitamin A, 8.5 times more Vitamin B2, 20.4 times more Vitamin B3, 7.4 times more Vitamin B6 and 5.1 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin B1, more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Orange-flavor Drink, Breakfast Type, Low Calorie, Powder vs Frozen Chopped Broccoli:

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 2.9 times more Calcium, 1.8 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105.7 times more Copper, 96.6 times more Iron, more Selenium, 2.5 times more Sodium, more Zinc and 424.1 times more Water than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.

Comparison of macro-nutrients per 500 calories:

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 2.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Fat, more Omega 3, 4.3 times more Sugars, 6.6 times more Fiber and 6.5 times more Protein than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.