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

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder: 230g

Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 7.8 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is above average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	4%	0%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0% 0g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	152% 198g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	8.26% 6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	23% 8.76g	38g per day for Men 19-50 years
Protein	99% 55.4g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Vitamin A	101% 911μg	1538% 13839μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	1205% 15.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	1152% 184mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	1418% 18.4mg	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	250% 1000μg	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	796% 716mg	6144% 5530mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Calcium	59% 589mg	318% 3175mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	0.77% 0.007mg	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	136% 11mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	151% 634mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	NA	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	125% 875mg	207% 1449mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	212% 7217mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	0% 0mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.11% 4.15g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Orange-flavor Drink, Breakfast Type, Low Calorie, Powder Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin B1, more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While 500 kcal of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain 15.2 times more Vitamin A, 10.8 times more Vitamin B2, 22.5 times more Vitamin B3, 7.9 times more Vitamin B6 and 7.7 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• 500 calories of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Cooked Chopped Frozen Broccoli have 87.8 times more Copper, 67.5 times more Iron, more Selenium, more Zinc and 390.6 times more Water than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While 500 kcal of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain 5.4 times more Calcium, 2.7 times more Magnesium, 1.7 times more Phosphorus and 2.8 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain similar levels of Sodium per 500 calories.
• 500 calories of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder lack sufficient amounts of Copper, Iron, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have more Omega 3, 4.4 times more Sugars, 6.1 times more Fiber and 6.7 times more Protein than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While 500 kcal of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain 2.1 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Orange-flavor Drink, Breakfast Type, Low Calorie, Powder offer comparable quantities of Energy per 500 calories.
• 500 calories of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder provide inadequate amounts of Omega 6 in 500 calories.