Comparing Nutrients in 1 pound Prepared With Water Powder With Aspartame Cocoa Mix VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.4g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	36% 13.6g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	45.4% 0.59mg	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	1.13% 4.54μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	21.8% 218mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	7.45% 298μg	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	22% 1.77mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	58% 1.33mg	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	45.4% 318mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Prepared With Water Powder With Aspartame Cocoa Mix vs Frozen Chopped Broccoli:

• Prepared With Water Powder With Aspartame Cocoa Mix has more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.5 times more Vitamin B1, 5.5 times more Vitamin B3, 5.2 times more Vitamin B6, 67 times more Vitamin B9, more Vitamin C, more Vitamin E and 811 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Prepared With Water Powder With Aspartame Cocoa Mix vs Frozen Chopped Broccoli:

• Prepared With Water Powder With Aspartame Cocoa Mix has 1.7 times more Copper, 1.4 times more Phosphorus and 3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Iron, 5.7 times more Manganese, 2.2 times more Selenium and 1.8 times more Zinc than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Prepared With Water Powder With Aspartame Cocoa Mix has 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 5 times more Fiber and 2.3 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.