Comparing Nutrients in 100 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Frozen Broccoli Spears

Weight per 100 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 313g
• Frozen Broccoli Spears: 345g

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

Discover which food has more nutrients per 100 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	14% 18.4g	130g per day for Men 19-50 years
Sugars	26.3% 19g	7% 5.07g	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	14% 10g	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	% 6.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	0% 0g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	0% 0g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.86% 0.034mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.8% 0.48mg	46.4% 0.6mg	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	81% 324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	118% 2.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	262% 236mg	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	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.31% 3.13mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	13.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	4.84% 194μg	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	3.5% 0.28mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	38.4% 0.88mg	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	0.45% 3.13mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	1.65% 56.3mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	0.28% 0.031mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	7.76% 287g	8.44% 312g	3700g per day for Men 19-50 years

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Frozen Broccoli Spears:

• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 3.1 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain more Vitamin A, 7.2 times more Vitamin B1, more Vitamin B2, more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 100 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Frozen Broccoli Spears:

• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 2.2 times more Sodium than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 45.2 times more Calcium, more Copper, 8.8 times more Iron, more Magnesium, more Manganese, 65.1 times more Phosphorus, 15.3 times more Potassium, more Selenium and 37.5 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Frozen Broccoli Spears contain similar levels of Water per 100 calories.
• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 1.3 times more Carbohydrate and 3.8 times more Sugars than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.
• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.