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

Weight per 500 calories

• Boiled Broccoli: 1429g
• Lemonade-flavor Drink, Powder, Prepared With Water: 1852g

Boiled Broccoli has 1.3 times more energy per 100g than Lemonade-flavor Drink, Powder, Prepared With Water. It has low energy density when compared to other foods. Lemonade-flavor Drink, Powder, Prepared With Water having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Lemonade-flavor Drink, Powder, Prepared With Water	0%	2%	98%

Macro Nutrients

	Boiled Broccoli	Lemonade-flavor Drink, Powder, Prepared With Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	98% 128g	130g per day for Men 19-50 years
Sugars	27.4% 20g	175% 127g	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	14.6% 10.6g	39.6% 28.7g	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	% 7g	% 2.78g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 91g	g per day for Men 19-50 years
Fiber	124% 47g	0% 0g	38g per day for Men 19-50 years
Protein	60.7% 34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lemonade-flavor Drink, Powder, Prepared With Water	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	1.42% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	0% 0mg	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	386% 1543μg	0% 0μg	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	1030% 927mg	59.7% 53.7mg	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	138% 20.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Lemonade-flavor Drink, Powder, Prepared With Water	Recommended Dietary Allowance
Calcium	57% 571mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	22.6% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	30.6% 1226μg	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	120% 9.57mg	2.3% 0.19mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	0.81% 0.019mg	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	137% 957mg	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	46.5% 1720g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, more Vitamin B1, 94.9 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 17.3 times more Vitamin C, more Vitamin E and more Vitamin K than Lemonade-flavor Drink, Powder, Prepared With Water.
• Both Boiled and Drained Broccoli as well as Lemonade-flavor Drink, Powder, Prepared With Water have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Broccoli has 7.7 times more Calcium, 4.3 times more Copper, 51.7 times more Iron, 1.2 times more Magnesium, 149.7 times more Manganese, 7.4 times more Phosphorus, 75.3 times more Potassium, more Selenium, 2.4 times more Sodium and 34.7 times more Zinc than Lemonade-flavor Drink, Powder, Prepared With Water.
• While Lemonade-flavor Drink, Powder, Prepared With Water contains 21.5 times more Fluoride and 1.3 times more Water than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 4.5 times more Fat, more Omega 3, more Fiber and more Protein than Lemonade-flavor Drink, Powder, Prepared With Water.
• While Lemonade-flavor Drink, Powder, Prepared With Water contains 6.4 times more Sugars and 2.7 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Lemonade-flavor Drink, Powder, Prepared With Water have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Lemonade-flavor Drink, Powder, Prepared With Water have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.