Comparing Nutrients in 500 calories Boiled Broccoli VS Powder Lemonade

Weight per 500 calories

• Boiled Broccoli: 1429g
• Powder Lemonade: 133g

Powder Lemonade has 10.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Powder Lemonade?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Boiled Broccoli	Powder Lemonade	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.32% 0.069g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	3.17% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	100% 130g	130g per day for Men 19-50 years
Sugars	27.4% 20g	174% 126g	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	32% 23.3g	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	% 3.66g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 99g	g per day for Men 19-50 years
Fiber	124% 47g	1.4% 0.53g	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	Powder Lemonade	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	1.66% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	2.66% 0.035mg	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	2% 7.98μg	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% 53mg	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	1.24% 0.19mg	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	Powder Lemonade	Recommended Dietary Allowance
Calcium	57% 571mg	2.66% 26.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	6.65% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	3.16% 0.25mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	78.2% 328mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	0.93% 0.021mg	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	0.76% 5.3mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	5.75% 195mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	4.52% 68mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.051% 1.9g	3700g per day for Men 19-50 years

Boiled Broccoli VS Powder Lemonade Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Powder Lemonade?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Powder Lemonade:

• 500 calories of Boiled Broccoli have more Vitamin A, 45.1 times more Vitamin B1, more Vitamin B2, 45.7 times more Vitamin B3, 110.3 times more Vitamin B5, 82.6 times more Vitamin B6, 193.4 times more Vitamin B9, 17.5 times more Vitamin C, 111.3 times more Vitamin E and more Vitamin K than Powder Lemonade.
• 500 calories of Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Powder Lemonade have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Powder Lemonade:

• 500 calories of Boiled Broccoli have 21.5 times more Calcium, 14.6 times more Copper, 37.9 times more Iron, 130.3 times more Manganese, 179.9 times more Phosphorus, 21.4 times more Potassium, 28.6 times more Selenium, 8.6 times more Sodium, 48.3 times more Zinc and 670.5 times more Water than Powder Lemonade.
• Both Boiled Broccoli and Powder Lemonade contain similar levels of Magnesium per 500 calories.
• 500 calories of Powder Lemonade lack sufficient amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 24.6 times more Omega 3, 88.6 times more Fiber and more Protein than Powder Lemonade.
• While 500 kcal of Powder Lemonade contain 1.3 times more Carbohydrate, 6.3 times more Sugars and 2.2 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Powder Lemonade offer comparable quantities of Energy per 500 calories.
• 500 calories of Powder Lemonade provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Powder Lemonade provide inadequate amounts of Omega 6 in 500 calories.