Comparing Nutrients in 7 ounces Powder Whiskey Sour Mix VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder Whiskey Sour Mix	1%	0%	99%
Broccoli	27%	8%	65%

Macro Nutrients

	Powder Whiskey Sour Mix	Broccoli	Recommended Dietary Allowance
Energy	26.2% 760kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 193g	10% 13g	130g per day for Men 19-50 years
Sugars	266% 193g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	0% 0g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Powder Whiskey Sour Mix	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26.7% 0.35mg	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	0% 0μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Whiskey Sour Mix	Broccoli	Recommended Dietary Allowance
Calcium	54% 540mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	11% 0.097mg	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	9.67% 0.77mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	3.7% 25.8mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.7mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	36.2% 544mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder Whiskey Sour Mix vs Broccoli:

• Raw Broccoli contains 15.5 times more Vitamin A, 14.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 9.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 33 times more Vitamin C than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Powder Whiskey Sour Mix vs Broccoli:

• Powder Whiskey Sour Mix has 5.8 times more Calcium, 2.7 times more Copper and 8.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Iron, more Manganese, 5.1 times more Phosphorus, 16.6 times more Potassium, 4.2 times more Selenium, 2.9 times more Zinc and 148.8 times more Water than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix and Raw Broccoli have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Powder Whiskey Sour Mix has 11.3 times more Energy, 14.7 times more Carbohydrate and 57.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 5.3 times more Omega 3, more Fiber and 4.7 times more Protein than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.