Comparing Nutrients in 7 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	27% 778kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	98% 1.58g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	75.6% 13g	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	190% 106g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	413% 3721μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	354% 4.25mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	324% 4.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	496% 25mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.96mg	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	207% 248μg	134% 161μg	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	142% 1417mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	551% 4.96mg	8.38% 0.075mg	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	558% 44.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	10785% 248mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	58.4% 1984mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	316% 174μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	161% 2409mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	338% 37.2mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Powder High Protein Nutritional Shake Mix versus 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli:

• 7 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.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 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 7 oz of Frozen Chopped Broccoli, Unprepared contain 11 times more Water than Powder High Protein Nutritional Shake Mix.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Frozen Chopped Broccoli, Unprepared contain more Fiber than Powder High Protein Nutritional Shake Mix.
• 7 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6