Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Carob-flavor Beverage Mix, Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Carob-flavor Beverage Mix, Powder	2%	0%	98%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Energy	3.83% 111kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	285% 370g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	0.31% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	38% 0.49mg	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	55.6% 222μg	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	177% 159mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Calcium	13% 131mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.3% 2.42mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	11% 0.25mg	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	27.8% 194mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Carob-flavor Beverage Mix, Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Carob-flavor Beverage Mix, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Carob-flavor Beverage Mix, Powder:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 6.1 times more Vitamin B1, 81 times more Vitamin B2, 45.7 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Carob-flavor Beverage Mix, Powder.
• While 14 oz of Carob-flavor Beverage Mix, Powder contain 1.7 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Carob-flavor Beverage Mix, Powder provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Carob-flavor Beverage Mix, Powder:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.6 times more Magnesium, 3.5 times more Manganese, 7 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Zinc and 31.3 times more Water than Carob-flavor Beverage Mix, Powder.
• While 14 oz of Carob-flavor Beverage Mix, Powder contain 1.8 times more Copper, 7.5 times more Iron, 2.1 times more Selenium and 9.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Carob-flavor Beverage Mix, Powder contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Carob-flavor Beverage Mix, Powder lack sufficient amounts of Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 21 times more Omega 3 and 1.7 times more Protein than Carob-flavor Beverage Mix, Powder.
• While 14 oz of Carob-flavor Beverage Mix, Powder contain 13.3 times more Energy, 17.4 times more Carbohydrate and 2.7 times more Fiber than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 6 in 14 ounces.