Comparing Nutrients in 14 ounces Boiled Broccoli VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Boiled Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	4.8% 139kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0% 0g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	62.2% 81g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	19.5% 14g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	0% 0g	38g per day for Men 19-50 years
Protein	17% 9.45g	380% 213g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	34% 306μg	827% 7442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	709% 8.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	649% 8.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	620% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	992% 49.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	763% 9.92mg	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	107% 429μg	567% 2266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1063% 25.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	331% 298mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	331% 1984IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	447% 67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	16% 159mg	283% 2834mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	1102% 9.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	1116% 89.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	472% 1984mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	21570% 496mg	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	38% 266mg	810% 5672mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	631% 347μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	677% 74.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains 24.4 times more Vitamin A, 34 times more Vitamin B1, 17.3 times more Vitamin B2, 45.2 times more Vitamin B3, 20.3 times more Vitamin B5, 12.5 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 11.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Powder High Protein Nutritional Shake Mix have similar amounts of Vitamin C and Vitamin K per 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Powder High Protein Nutritional Shake Mix:

• Boiled and Drained Broccoli has 10.8 times more Water than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 17.9 times more Calcium, 41 times more Copper, 33.6 times more Iron, 23.8 times more Magnesium, 644.3 times more Manganese, 21.3 times more Phosphorus, 3.4 times more Potassium, 54.7 times more Selenium, 29.6 times more Sodium and 41.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has more Fiber than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 11.2 times more Energy, 26.1 times more Fat, 6.7 times more Omega 3, 127 times more Omega 6, 2.8 times more Carbohydrate, 2.6 times more Sugars and 22.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Powder High Protein Nutritional Shake Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.