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

Weight per 500 calories

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder: 230g
• Broccoli: 1471g

Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 6.4 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	4%	0%	96%
Broccoli	27%	8%	65%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	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	152% 198g	75% 98g	130g per day for Men 19-50 years
Sugars	8.26% 6g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	23% 8.76g	101% 38.2g	38g per day for Men 19-50 years
Protein	15% 8.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Broccoli	Recommended Dietary Allowance
Vitamin A	1538% 13839μg	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	1205% 15.7mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1152% 184mg	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	1418% 18.4mg	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	6144% 5530mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Broccoli	Recommended Dietary Allowance
Calcium	318% 3175mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	0.77% 0.007mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	151% 634mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	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	207% 1449mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	212% 7217mg	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	12.4% 187mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	35.5% 1313g	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 Broccoli:

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 30.4 times more Vitamin A, 9.1 times more Vitamin B2, 19.6 times more Vitamin B3, 7.2 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli 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 Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 4.6 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 104.2 times more Copper, 66.6 times more Iron, more Selenium, 2.6 times more Sodium, more Zinc and 316.6 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 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains more Fat, more Saturated Fat, more Omega 3, 4.2 times more Sugars, 4.4 times more Fiber and 5 times more Protein than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.