Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS 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	1.4% 41kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	70.3% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	22.2% 29g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	6.98% 5.06g	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	11% 4.25g	0% 0g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	273% 3.54mg	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	33.3% 133μg	202% 809μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	380% 9.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	118% 709IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	148% 177μg	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	5.8% 58mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	394% 3.54mg	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	12.8% 1.02mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	169% 709mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	7704% 177mg	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	12% 83.6mg	289% 2026mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	115% 1721mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.32% 11.8g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Powder High Protein Nutritional Shake Mix contain 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 and 12.5 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Powder High Protein Nutritional Shake Mix provide similar amounts of Vitamin C and Vitamin K per five ounces.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 5 ounces of Frozen Broccoli Spears have 10.9 times more Water than Powder High Protein Nutritional Shake Mix.
• While 5 oz of Powder High Protein Nutritional Shake Mix contain 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.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Fiber than Powder High Protein Nutritional Shake Mix.
• While 5 oz of Powder High Protein Nutritional Shake Mix contain 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.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 5 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber