Comparing Nutrients in 1 pound Powder High Protein Nutritional Shake Mix VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	61.3% 1778kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	225% 3.6g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	22.3% 16g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	434% 243g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	945% 8505μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	810% 9.72mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	741% 9.64mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	709% 113mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1134% 56.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	872% 11.3mg	61% 0.79mg	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	648% 2590μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1215% 29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	378% 340mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	378% 2268IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	510% 76.6mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	472% 567μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	324% 3239mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	1260% 11.3mg	18% 0.16mg	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	1276% 102mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	540% 2268mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	24652% 567mg	50.5% 1.16mg	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	926% 6482mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	133% 4536mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	722% 397μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	367% 5507mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	773% 85mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1% 37.6g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder High Protein Nutritional Shake Mix VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Powder High Protein Nutritional Shake Mix has 32.9 times more Vitamin A, 29.8 times more Vitamin B1, 18.6 times more Vitamin B2, 54.1 times more Vitamin B3, 51.7 times more Vitamin B5, 14.3 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 12.5 times more Vitamin E and 1.2 times more Vitamin K than Frozen Broccoli Spears.
• Both Powder High Protein Nutritional Shake Mix and Frozen Broccoli Spears provide similar amounts of Vitamin C per one pound.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Powder High Protein Nutritional Shake Mix vs Frozen Broccoli Spears:

• 1 pound of Powder High Protein Nutritional Shake Mix has 17.4 times more Calcium, 69.4 times more Copper, 31.3 times more Iron, 31.3 times more Magnesium, 488.3 times more Manganese, 24.2 times more Phosphorus, 4 times more Potassium, 46.1 times more Selenium, 71.4 times more Sodium and 55.1 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 10.9 times more Water than Powder High Protein Nutritional Shake Mix.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Powder High Protein Nutritional Shake Mix has 13.5 times more Energy, 31.5 times more Fat, 6.4 times more Omega 3, 175.1 times more Omega 6, 3.8 times more Carbohydrate, 2.4 times more Sugars and 17.5 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Fiber than Powder High Protein Nutritional Shake Mix.
• 1 pound of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6