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Comparing Nutrients in 300 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Boiled Broccoli

Weight per 300 calories

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink
938g
Boiled Broccoli
857g

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

Which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink
0%
1%
99%
Boiled Broccoli
23%
9%
68%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.48%0.47g
Fat
3.62%3.5g
0.47 gvs3.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.075g
Saturated Fat
2.1%0.68g
0.075 gvs0.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
63.8%1g
0 gvs1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.61%0.1g
Omega 6
2.57%0.44g
0.1 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.5%73.5g
Carbohydrate
47.3%61.5g
73.5 gvs61.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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79%57.3g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
57.3 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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41.6%30g
Fructose
8.75%6.34g
≤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]
30 gvs6.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%20.6g
Glucose
%4.2g
20.6 gvs4.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.88g
Sucrose
%0.69g
1.88 gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g
Fiber
74.4%28.3g
0 gvs28.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0%0g
Protein
36.4%20.4g
0 gvs20.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Beverages rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
73.3%660μg
RAE, retinol activity equivalents
0 μgvs660 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.6%0.1mg
Vitamin B1
45%0.54mg
Thiamine
0.1 mgvs0.54 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
81%1.05mg
Riboflavin
0 mgvs1.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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92%14.7mg
Vitamin B3
29.6%4.74mg
Niacin, nicotinic acid, niacinamide
14.7 mgvs4.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Beverages rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0%0mg
Vitamin B5
106%5.3mg
Pantothenic acid
0 mgvs5.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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110%1.43mg
Vitamin B6
132%1.7mg
Pyridoxine
1.43 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
231%926μg
Folates and Folic Acid
0 μgvs926 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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355%8.53μg
Vitamin B12
0%0μg
Cobalamin
8.53 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Beverages rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
618%556mg
Ascorbic acid
0 mgvs556 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
83%12.4mg
Tocopherols and Tocotrienols
0 mgvs12.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1008%1209μg
Phytomenadione or phylloquinone
0 μgvs1209 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.94%9.38mg
Calcium
34.3%343mg
9.38 mgvs343 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg
Copper
58%0.52mg
0 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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14.5%581μg
Fluoride
0.86%34.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
581 μgvs34.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10.5%0.84mg
Iron
71.8%5.74mg
0.84 mgvs5.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
43%180mg
0 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0%0mg
Manganese
72.3%1.66mg
0 mgvs1.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.34%9.38mg
Phosphorus
82%574mg
9.38 mgvs574 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.96%169mg
Potassium
74%2511mg
169 mgvs2511 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
25%13.7μg
0 μgvs13.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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26.3%394mg
Sodium
23.4%351mg
394 mgvs351 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.85%0.094mg
Zinc
35%3.86mg
0.094 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.3%862g
Water
20.7%765g
862 gvs765 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled Broccoli:
Comparing minerals per 300 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: