Comparing Nutrients in 1 kilogram 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	12% 350kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0% 0g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	496% 7.94g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	157% 204g	130g per day for Men 19-50 years
Sugars	19% 14g	49.2% 35.7g	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	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	0% 0g	38g per day for Men 19-50 years
Protein	42.5% 24g	957% 536g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2083% 18750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	1786% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	1635% 21.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	1563% 250mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	2500% 125mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1923% 25mg	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	1428% 5710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2679% 64.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	833% 750mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	833% 5000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	1125% 169mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	1042% 1250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	40% 400mg	714% 7140mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	2778% 25mg	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	2813% 225mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	1190% 5000mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	54348% 1250mg	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	2041% 14290mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	294% 10000mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1591% 875μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	1705% 188mg	11mg per day for Men 19-50 years
Water	24% 893g	2.24% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.