Comparing Nutrients in 100 calories Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine VS Boiled Broccoli

Weight per 100 calories

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine: 5000g
• Boiled Broccoli: 286g

Boiled and Drained Broccoli has 17.5 times more energy per unit of mass than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine, which is low in comparison to other foods. Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine having very low energy density.

Which food has more nutrients per 100 calories - Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	24%	14%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	0% 0g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.43g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	44% 0.57mg	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	0% 0μg	77% 309μg	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	0% 0mg	206% 185mg	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	0% 0mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	74.8% 2990μg	0.29% 11.4μg	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	68.8% 5.5mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	24% 0.55mg	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	64.3% 450mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	135% 4977g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine vs Boiled Broccoli:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 1.4 times more Vitamin B1 and 3.3 times more Vitamin B2 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine vs Boiled Broccoli:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 1.3 times more Calcium, 261.6 times more Fluoride, 2.9 times more Iron, 9.7 times more Manganese, 2.4 times more Phosphorus, 3.4 times more Sodium and 19.5 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Copper, 2.1 times more Potassium, more Selenium and 2.6 times more Zinc than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine and Boiled and Drained Broccoli have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 1.3 times more Fat than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 1.4 times more Carbohydrate, more Sugars and more Fiber than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 100 kcal.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.