Comparing Nutrients in 5 ounces Powder High Protein Nutritional Shake Mix VS 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	19% 556kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	70.3% 1.13g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.2% 29g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	11% 4.25g	38g per day for Men 19-50 years
Protein	136% 76g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	295% 2658μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	273% 3.54mg	14% 0.18mg	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	202% 809μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	380% 9.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	118% 106mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	118% 709IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	160% 24mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	96% 115μg	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	101% 1012mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	6% 0.054mg	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	399% 32mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	169% 709mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	7704% 177mg	18% 0.42mg	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	289% 2026mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	115% 1721mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder High Protein Nutritional Shake Mix VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Powder High Protein Nutritional Shake Mix versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Powder High Protein Nutritional Shake Mix vs Frozen Chopped Broccoli:

• 5 ounces of Powder High Protein Nutritional Shake Mix have 36.1 times more Vitamin A, 40.4 times more Vitamin B1, 22.1 times more Vitamin B2, 53.2 times more Vitamin B3, 44.8 times more Vitamin B5, 19.2 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin C, more Vitamin D, 13.8 times more Vitamin E and 1.5 times more Vitamin K than Frozen Chopped Broccoli.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Powder High Protein Nutritional Shake Mix vs Frozen Chopped Broccoli:

• 5 ounces of Powder High Protein Nutritional Shake Mix have 12.8 times more Calcium, 65.8 times more Copper, 27.8 times more Iron, 27.8 times more Magnesium, 425.2 times more Manganese, 28.6 times more Phosphorus, 4.7 times more Potassium, 31.3 times more Selenium, 50.6 times more Sodium and 39.1 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 11 times more Water than Powder High Protein Nutritional Shake Mix.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Powder High Protein Nutritional Shake Mix have 15.1 times more Energy, 36.9 times more Fat, 7.6 times more Omega 3, 209 times more Omega 6, 4.3 times more Carbohydrate, 2.6 times more Sugars and 19.1 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Fiber than Powder High Protein Nutritional Shake Mix.
• 5 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6