Comparing Nutrients in 100 calories Boiled Broccoli VS Orange-flavor Drink, Breakfast Type, Powder

Weight per 100 calories

• Boiled Broccoli: 286g
• Orange-flavor Drink, Breakfast Type, Powder: 26g

Orange-flavor Drink, Breakfast Type, Powder has 11 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Orange-flavor Drink, Breakfast Type, Powder?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0% 0g	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% 0g	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	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	33% 24g	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	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	0.27% 0.1g	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	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	17.2% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0.022% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	0.036% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	16% 0.21mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	66.4% 59.8mg	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	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Calcium	11.4% 114mg	9.97% 100mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	0.37% 0.003mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	0.12% 4.92μg	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	0.065% 0.005mg	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	0.56% 0.013mg	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	5.6% 39mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	1.45% 49.2mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	0.24% 0.13μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.29% 4.4mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	0.024% 0.003mg	11mg per day for Men 19-50 years
Water	6.9% 255g	0.001% 0.036g	3700g per day for Men 19-50 years

Boiled Broccoli VS Orange-flavor Drink, Breakfast Type, Powder Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Orange-flavor Drink, Breakfast Type, Powder?

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Orange-flavor Drink, Breakfast Type, Powder:

• 100 calories of Boiled Broccoli have 1.4 times more Vitamin A, 694.8 times more Vitamin B1, 2 times more Vitamin B2, 970.5 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin B9, 3.1 times more Vitamin C, more Vitamin E and more Vitamin K than Orange-flavor Drink, Breakfast Type, Powder.
• While 100 kcal of Orange-flavor Drink, Breakfast Type, Powder contain 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• 100 calories of Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Broccoli vs Orange-flavor Drink, Breakfast Type, Powder:

• 100 calories of Boiled Broccoli have 51.7 times more Copper, 369.5 times more Iron, more Magnesium, 42.8 times more Manganese, 4.9 times more Phosphorus, 17 times more Potassium, 35.3 times more Selenium, 26.6 times more Sodium, 496.3 times more Zinc and 7030.7 times more Water than Orange-flavor Drink, Breakfast Type, Powder.
• Both Boiled Broccoli and Orange-flavor Drink, Breakfast Type, Powder contain similar levels of Calcium per 100 calories.
• 100 calories of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc
• Both Boiled and Drained Broccoli as well as Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Fluoride in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Broccoli have more Omega 3, 91 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• While 100 kcal of Orange-flavor Drink, Breakfast Type, Powder contain 6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Orange-flavor Drink, Breakfast Type, Powder offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 6 in 100 calories.