Comparing Nutrients in 500 calories Powder High Protein Nutritional Shake Mix VS Frozen Chopped Broccoli

Weight per 500 calories

• Powder High Protein Nutritional Shake Mix: 128g
• Frozen Chopped Broccoli: 1923g

Powder High Protein Nutritional Shake Mix has 15.1 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Powder High Protein Nutritional Shake Mix or Frozen Chopped Broccoli?

Macros Ratio

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

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	63.3% 1g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	48.6% 8.26g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	70.7% 92g	130g per day for Men 19-50 years
Sugars	6.3% 4.55g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	152% 57.7g	38g per day for Men 19-50 years
Protein	122% 68.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	266% 2392μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	319% 16mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	192% 2.5mg	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	182% 728μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	342% 8.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	106% 638IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	144% 21.5mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	91% 911mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	81% 0.73mg	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	359% 28.7mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	152% 638mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	6932% 159mg	246% 5.65mg	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	260% 1823mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	103% 1548mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	47.5% 1759g	3700g per day for Men 19-50 years

Powder High Protein Nutritional Shake Mix VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Powder High Protein Nutritional Shake Mix or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Powder High Protein Nutritional Shake Mix vs Frozen Chopped Broccoli:

• 500 calories of Powder High Protein Nutritional Shake Mix have 2.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Vitamin B9, 11.3 times more Vitamin C and 9.8 times more Vitamin K than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Frozen Chopped Broccoli provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Powder High Protein Nutritional Shake Mix vs Frozen Chopped Broccoli:

• 500 calories of Powder High Protein Nutritional Shake Mix have 4.4 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 28.2 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Selenium, 3.4 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 3.2 times more Potassium and 166.1 times more Water than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Frozen Chopped Broccoli contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Powder High Protein Nutritional Shake Mix have 2.4 times more Fat, 13.9 times more Omega 6 and 1.3 times more Protein than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2 times more Omega 3, 3.5 times more Carbohydrate, 5.7 times more Sugars and more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6