Comparing Nutrients in 1 kilogram Powder High Protein Nutritional Shake Mix VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Broccoli Raab	Recommended Dietary Allowance
Energy	135% 3920kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	496% 7.94g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	381% 64.8g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	22% 28.5g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	0% 0g	71% 27g	38g per day for Men 19-50 years
Protein	957% 536g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2083% 18750μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1786% 21.4mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1635% 21.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1563% 250mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2500% 125mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1923% 25mg	132% 1.7mg	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	1428% 5710μg	208% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2679% 64.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	833% 750mg	224% 202mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	833% 5000IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1125% 169mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1042% 1250μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Broccoli Raab	Recommended Dietary Allowance
Calcium	714% 7140mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	2778% 25mg	46.7% 0.42mg	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	2813% 225mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	1190% 5000mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	54348% 1250mg	172% 3.95mg	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	2041% 14290mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	294% 10000mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1591% 875μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	809% 12140mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	1705% 188mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2.24% 83g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder High Protein Nutritional Shake Mix VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Powder High Protein Nutritional Shake Mix versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Powder High Protein Nutritional Shake Mix vs Broccoli Raab:

• 1 kilogram of Powder High Protein Nutritional Shake Mix has 14.3 times more Vitamin A, 13.2 times more Vitamin B1, 16.5 times more Vitamin B2, 20.5 times more Vitamin B3, 38.8 times more Vitamin B5, 14.6 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin C, more Vitamin D and 10.4 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.8 times more Vitamin K than Powder High Protein Nutritional Shake Mix.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Powder High Protein Nutritional Shake Mix vs Broccoli Raab:

• 1 kilogram of Powder High Protein Nutritional Shake Mix has 6.6 times more Calcium, 59.5 times more Copper, 10.5 times more Iron, 22.7 times more Magnesium, 316.5 times more Manganese, 19.6 times more Phosphorus, 5.1 times more Potassium, 87.5 times more Selenium, 36.8 times more Sodium and 24.4 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 11.2 times more Water than Powder High Protein Nutritional Shake Mix.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Powder High Protein Nutritional Shake Mix has 17.8 times more Energy, 21.9 times more Fat, 4.2 times more Omega 3, 223.4 times more Omega 6, 7.2 times more Carbohydrate, 9.4 times more Sugars and 16.9 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Fiber than Powder High Protein Nutritional Shake Mix.
• 1 kilogram of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6