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

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Powder High Protein Nutritional Shake Mix: 128g

Powder High Protein Nutritional Shake Mix has 13.5 times more energy per unit of mass than Frozen Broccoli Spears, which is high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0% 0g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	63.3% 1g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	48.6% 8.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	20% 26g	130g per day for Men 19-50 years
Sugars	35% 25.3g	6.3% 4.55g	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	136% 51.7g	0% 0g	38g per day for Men 19-50 years
Protein	94% 52.8g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	109% 983μg	266% 2392μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	319% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	245% 3.2mg	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	405% 1621μg	182% 728μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	342% 8.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1308% 1178mg	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	106% 638IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	155% 23.3mg	144% 21.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	70.7% 707mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	354% 3.2mg	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	155% 12.4mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	152% 638mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	6932% 159mg	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	145% 1017mg	260% 1823mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	37.5% 1276mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	103% 1548mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	217% 24mg	11mg per day for Men 19-50 years
Water	42% 1561g	0.29% 10.6g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Broccoli Spears have 2.2 times more Vitamin B9, 12.3 times more Vitamin C and 11 times more Vitamin K than Powder High Protein Nutritional Shake Mix.
• While 500 kcal of Powder High Protein Nutritional Shake Mix contain 2.4 times more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B3, 3.8 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Powder High Protein Nutritional Shake Mix provide similar amounts of Vitamin B6 and Vitamin E per 500 calories.
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of Frozen Broccoli Spears have 3.4 times more Potassium and 147.5 times more Water than Powder High Protein Nutritional Shake Mix.
• While 500 kcal of Powder High Protein Nutritional Shake Mix contain 1.3 times more Calcium, 5.1 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 36.1 times more Manganese, 1.8 times more Phosphorus, 3.4 times more Selenium, 5.3 times more Sodium and 4.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 2.1 times more Omega 3, 3.5 times more Carbohydrate, 5.6 times more Sugars and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 500 kcal of Powder High Protein Nutritional Shake Mix contain 2.3 times more Fat, 13 times more Omega 6 and 1.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Powder High Protein Nutritional Shake Mix offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 500 calories of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber