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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Frozen Chopped Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	8.97% 260kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0% 0g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	496% 7.94g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	36.8% 47.8g	157% 204g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	50% 28g	957% 536g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	2083% 18750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	1786% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	1635% 21.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	1563% 250mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	2500% 125mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	1125% 169mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	1042% 1250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	56% 560mg	714% 7140mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	2778% 25mg	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	101% 8.1mg	2813% 225mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	1190% 5000mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	71.4% 500mg	2041% 14290mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	294% 10000mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1591% 875μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	1705% 188mg	11mg per day for Men 19-50 years
Water	24.7% 915g	2.24% 83g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Powder High Protein Nutritional Shake Mix contains 36.1 times more Vitamin A, 40.4 times more Vitamin B1, 22.1 times more Vitamin B2, 53.2 times more Vitamin B3, 44.8 times more Vitamin B5, 19.2 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin C, more Vitamin D, 13.8 times more Vitamin E and 1.5 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 kilogram of Frozen Chopped Broccoli has 11 times more Water than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 12.8 times more Calcium, 65.8 times more Copper, 27.8 times more Iron, 27.8 times more Magnesium, 425.2 times more Manganese, 28.6 times more Phosphorus, 4.7 times more Potassium, 31.3 times more Selenium, 50.6 times more Sodium and 39.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 15.1 times more Energy, 36.9 times more Fat, 7.6 times more Omega 3, 209 times more Omega 6, 4.3 times more Carbohydrate, 2.6 times more Sugars and 19.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber