Comparing Nutrients in 7 ounces QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	26.6% 770kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	220% 160g	4.02% 2.9g	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	0.55% 0.4g	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	% 39.7g	NA	g per day for Men 19-50 years
Sucrose	% 119g	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0% 0g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	26.7% 0.35mg	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	NA	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	7.94% 0.071mg	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	8.43% 0.67mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	22% 0.51mg	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	34% 238mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.13% 5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Frozen Broccoli Spears:

• 7 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 7 times more Vitamin B2 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.5 times more Vitamin B1, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5, 8 times more Vitamin B6 and 170.8 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• 7 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 7 ounces for QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Frozen Broccoli Spears:

• 7 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 6.9 times more Copper, 2 times more Phosphorus and 3.7 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.1 times more Iron, 16 times more Magnesium, 5.1 times more Manganese, 8.3 times more Potassium, 5.7 times more Zinc and 36.1 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder and Frozen Broccoli Spears contain similar levels of Calcium per seven ounces.
• 7 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 13.4 times more Energy, 17.6 times more Carbohydrate and 54.8 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• 7 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder provide inadequate amounts of Fiber and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy