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

Macros Ratio

Protein Fat Carbs

Powder High Protein Nutritional Shake Mix
55%
25%
20%
Boiled Broccoli
23%
9%
68%
7 oz ▼

Macro Nutrients

27%778kcal
Energy
2.4%69.5kcal
778 kcalvs69.5 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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22%21.3g
Fat
0.84%0.81g
21.3 gvs0.81 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0%0g
Saturated Fat
0.49%0.16g
0 gvs0.16 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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98%1.58g
Omega 3
14.8%0.24g
1.58 gvs0.24 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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75.6%13g
Omega 6
0.6%0.1g
13 gvs0.1 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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31%40.4g
Carbohydrate
11%14.2g
40.4 gvs14.2 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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9.77%7.1g
Sugars
3.8%2.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.1 gvs2.76 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.03%1.47g
≤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]
NA gvs1.47 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.97g
NA gvs0.97 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
%0.16g
NA gvs0.16 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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0%0g
Fiber
17.2%6.55g
0 gvs6.55 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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190%106g
Protein
8.43%4.72g
106 gvs4.72 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

413%3721μg
Vitamin A
17%153μg
RAE, retinol activity equivalents
3721 μgvs153 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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354%4.25mg
Vitamin B1
10.4%0.13mg
Thiamine
4.25 mgvs0.13 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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324%4.2mg
Vitamin B2
18.8%0.24mg
Riboflavin
4.2 mgvs0.24 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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310%49.6mg
Vitamin B3
6.86%1.1mg
Niacin, nicotinic acid, niacinamide
49.6 mgvs1.1 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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496%25mg
Vitamin B5
24.4%1.22mg
Pantothenic acid
25 mgvs1.22 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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382%4.96mg
Vitamin B6
30.5%0.4mg
Pyridoxine
4.96 mgvs0.4 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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283%1133μg
Vitamin B9
53.6%214μg
Folates and Folic Acid
1133 μgvs214 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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532%12.8μg
Vitamin B12
0%0μg
Cobalamin
12.8 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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165%149mg
Vitamin C
143%129mg
Ascorbic acid
149 mgvs129 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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165%992IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
992 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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223%33.5mg
Vitamin E
19%2.88mg
Tocopherols and Tocotrienols
33.5 mgvs2.88 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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207%248μg
Vitamin K
233%280μg
Phytomenadione or phylloquinone
248 μgvs280 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

142%1417mg
Calcium
7.94%79.4mg
1417 mgvs79.4 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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551%4.96mg
Copper
13.5%0.12mg
4.96 mgvs0.12 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.2%7.94μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.94 μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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558%44.7mg
Iron
16.6%1.33mg
44.7 mgvs1.33 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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236%992mg
Magnesium
9.92%41.7mg
992 mgvs41.7 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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10785%248mg
Manganese
16.7%0.38mg
248 mgvs0.38 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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405%2836mg
Phosphorus
19%133mg
2836 mgvs133 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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58.4%1984mg
Potassium
17%581mg
1984 mgvs581 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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316%174μg
Selenium
5.77%3.18μg
174 μgvs3.18 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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161%2409mg
Sodium
5.42%81.4mg
2409 mgvs81.4 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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338%37.2mg
Zinc
8.1%0.89mg
37.2 mgvs0.89 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.45%16.5g
Water
4.8%177g
16.5 gvs177 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Powder High Protein Nutritional Shake Mix VS Boiled Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Powder High Protein Nutritional Shake Mix versus 7 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

Comparison of macro-nutrients per 7 ounces:




Compare more foods per 7 oz: