Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Cooked Broccoli Raab	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	103% 133g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	157% 114g	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	0.47% 0.34g	0.39% 0.28g	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	% 0.33g	% 28.3g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 85g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	2.4% 0.031mg	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	25% 101μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	0.63% 0.57mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	39.4% 0.35mg	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	22.5% 1.8mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	3.1% 0.071mg	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	16.6% 116mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.096% 3.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• 5 ounces of Cooked Broccoli Raab have 15.4 times more Vitamin B1, 9.2 times more Vitamin B3, 8.1 times more Vitamin B5, 10 times more Vitamin B6 and 92.5 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While 5 oz of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 5.7 times more Vitamin B2 than Cooked Broccoli Raab.
• 5 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• 5 ounces of Cooked Broccoli Raab have 3 times more Calcium, 3.7 times more Iron, 27 times more Magnesium, 7.6 times more Manganese, 11.4 times more Potassium, 9 times more Zinc and 36.4 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While 5 oz of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 3.3 times more Copper and 1.5 times more Phosphorus than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain similar levels of Sodium per five ounces.
• 5 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While 5 oz of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 15.5 times more Energy, 30.2 times more Carbohydrate and 129.8 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder provide inadequate amounts of Fiber and Protein