Comparing Nutrients in 1 kilogram Boiled Broccoli VS Peanut Flavor Canned Meal Supplement Drink

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Boiled Broccoli	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	12% 350kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	31.6% 30.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	113% 147g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	0% 0g	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	% 4.9g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 60.6g	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	42.5% 24g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	1000% 13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	340% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	415% 5.4mg	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	270% 1080μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	221% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	7.78% 7mg	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	97% 14.5mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	40% 400mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	31% 0.71mg	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	96% 670mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24% 893g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Peanut Flavor Canned Meal Supplement Drink per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Peanut Flavor Canned Meal Supplement Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Peanut Flavor Canned Meal Supplement Drink:

• 1 kilogram of Boiled Broccoli has 92.7 times more Vitamin C and 16.1 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.
• While 1 kg of Peanut Flavor Canned Meal Supplement Drink contains 6.8 times more Vitamin B1, 10.6 times more Vitamin B2, 11.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 1 kilogram for Boiled Broccoli vs Peanut Flavor Canned Meal Supplement Drink:

• 1 kilogram of Boiled Broccoli has 2 times more Copper, 1.3 times more Magnesium, 2.7 times more Manganese and 1.8 times more Potassium than Peanut Flavor Canned Meal Supplement Drink.
• While 1 kg of Peanut Flavor Canned Meal Supplement Drink contains 2.8 times more Calcium, 3.3 times more Iron, 1.6 times more Phosphorus and 1.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Peanut Flavor Canned Meal Supplement Drink contain similar levels of Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 23.8 times more Omega 3 than Peanut Flavor Canned Meal Supplement Drink.
• While 1 kg of Peanut Flavor Canned Meal Supplement Drink contains 2.9 times more Energy, 7.5 times more Fat, 2.1 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 6 in one kilogram.