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

Weight per 100 calories

• Boiled Broccoli: 286g
• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 313g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%

Macro Nutrients

	Boiled Broccoli	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	19% 24.5g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	26.3% 19g	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	2.9% 2.1g	14% 10g	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	% 1.4g	% 6.88g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.63g	g per day for Men 19-50 years
Fiber	25% 9.43g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	2.86% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	36.8% 0.48mg	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	77% 309μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	118% 2.84μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	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	27.6% 4.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	11.4% 114mg	0.31% 3.13mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	4.84% 194μg	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	24% 1.9mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	0% 0mg	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	27.3% 191mg	0.45% 3.13mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	1.65% 56.3mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	0.28% 0.031mg	11mg per day for Men 19-50 years
Water	6.9% 255g	7.76% 287g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled Broccoli have more Vitamin A, 5.2 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 100 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 3.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Boiled Broccoli have insufficient amounts of Vitamin B12
• 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
• Both Boiled and Drained Broccoli as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin D in 100 calories.

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

• 100 calories of Boiled Broccoli have 36.6 times more Calcium, more Copper, 6.8 times more Iron, more Magnesium, more Manganese, 61.3 times more Phosphorus, 14.9 times more Potassium, more Selenium and 41.1 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 100 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 17 times more Fluoride than Boiled and Drained Broccoli.
• Both Boiled Broccoli and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain similar levels of Sodium and Water per 100 calories.
• 100 calories of Boiled Broccoli lack sufficient amounts of Fluoride
• 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 Boiled Broccoli have more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 100 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 4.8 times more Sugars and 4.8 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink offer comparable quantities of Energy and Carbohydrate 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 Boiled and Drained Broccoli as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 6 in 100 calories.