Comparing Nutrients in 7 ounces Powder High Protein Nutritional Shake Mix VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	27% 778kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	98% 1.58g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	75.6% 13g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	11% 14.2g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	0% 0g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	190% 106g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	413% 3721μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	354% 4.25mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	324% 4.2mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	496% 25mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.96mg	30.5% 0.4mg	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	283% 1133μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	532% 12.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	165% 149mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	165% 992IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	223% 33.5mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	207% 248μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	142% 1417mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	551% 4.96mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	558% 44.7mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	10785% 248mg	16.7% 0.38mg	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	405% 2836mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	58.4% 1984mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	316% 174μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	161% 2409mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	338% 37.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder High Protein Nutritional Shake Mix vs Boiled Broccoli:

• Powder High Protein Nutritional Shake Mix has 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 Powder High Protein Nutritional Shake Mix and Boiled and Drained Broccoli have similar amounts of Vitamin C and Vitamin K per 7 oz.

Comparing minerals per 7 ounces for Powder High Protein Nutritional Shake Mix vs Boiled Broccoli:

• Powder High Protein Nutritional Shake Mix has 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.
• While Boiled and Drained Broccoli contains 10.8 times more Water than Powder High Protein Nutritional Shake Mix.

Comparison of macro-nutrients per 7 ounces:

• Powder High Protein Nutritional Shake Mix has 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.
• While Boiled and Drained Broccoli contains more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.