Comparing Nutrients in 1 pound 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	5.47% 159kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	225% 3.6g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	71% 92g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	22.3% 16g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	434% 243g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	39% 349μg	945% 8505μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	810% 9.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	741% 9.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	709% 113mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	1134% 56.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	872% 11.3mg	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	122% 490μg	648% 2590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1215% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	378% 2268IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	510% 76.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	472% 567μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	18% 181mg	324% 3239mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	1260% 11.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	1276% 102mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	540% 2268mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	24652% 567mg	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	43.4% 304mg	926% 6482mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	133% 4536mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	722% 397μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	773% 85mg	11mg per day for Men 19-50 years
Water	11% 405g	1% 37.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.