Comparing Nutrients in 500 calories Broccoli VS Without Caffeine Lemon-lime SPRITE Carbonated

Weight per 500 calories

• Broccoli: 1471g
• Without Caffeine Lemon-lime SPRITE Carbonated: 1250g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Broccoli or Without Caffeine Lemon-lime SPRITE Carbonated?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Without Caffeine Lemon-lime SPRITE Carbonated	0%	0%	100%

Macro Nutrients

	Broccoli	Without Caffeine Lemon-lime SPRITE Carbonated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0% 0g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	98% 127g	130g per day for Men 19-50 years
Sugars	34.5% 25g	155% 112g	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	13.8% 10g	89.5% 65g	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	% 7.2g	% 39g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 8.13g	g per day for Men 19-50 years
Fiber	101% 38.2g	0% 0g	38g per day for Men 19-50 years
Protein	74% 41.5g	1.1% 0.63g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Without Caffeine Lemon-lime SPRITE Carbonated	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	0% 0mg	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	76.5% 11.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Without Caffeine Lemon-lime SPRITE Carbonated	Recommended Dietary Allowance
Calcium	69% 691mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	1.4% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17.5% 699μg	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	134% 10.7mg	17% 1.38mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	1.1% 0.025mg	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	139% 971mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	0.37% 12.5mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	30.3% 1122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Without Caffeine Lemon-lime SPRITE Carbonated:

• Raw Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, 50.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Without Caffeine Lemon-lime SPRITE Carbonated.
• Both Raw Broccoli as well as Without Caffeine Lemon-lime SPRITE Carbonated have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Without Caffeine Lemon-lime SPRITE Carbonated:

• Raw Broccoli has 27.6 times more Calcium, 57.6 times more Copper, 7.8 times more Iron, 24.7 times more Magnesium, 123.5 times more Manganese, more Phosphorus, 371.8 times more Potassium, more Selenium, 4.3 times more Sodium and 12.1 times more Zinc than Without Caffeine Lemon-lime SPRITE Carbonated.
• Both Raw Broccoli and Without Caffeine Lemon-lime SPRITE Carbonated have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 21.8 times more Fat, more Saturated Fat, more Omega 3, more Fiber and 66.4 times more Protein than Without Caffeine Lemon-lime SPRITE Carbonated.
• While Without Caffeine Lemon-lime SPRITE Carbonated contains 1.3 times more Carbohydrate, 4.5 times more Sugars and 6.5 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Without Caffeine Lemon-lime SPRITE Carbonated have similar amounts of Energy per 500 kcal.
• Both Raw Broccoli as well as Without Caffeine Lemon-lime SPRITE Carbonated have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.