Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Powder Chocolate Malted Drink Mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Powder Chocolate Malted Drink Mix	5%	10%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	133% 173g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	182% 132g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	28.6% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24% 0.31mg	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	33.2% 133μg	18.4% 73.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Calcium	11% 111mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	44% 0.4mg	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	20% 1.6mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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	14% 99mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	36% 1226mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.07% 2.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Powder Chocolate Malted Drink Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Powder Chocolate Malted Drink Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Powder Chocolate Malted Drink Mix:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Vitamin A, 1.8 times more Vitamin B9, 37.6 times more Vitamin C, 7.2 times more Vitamin E and 32.4 times more Vitamin K than Powder Chocolate Malted Drink Mix.
• While 7 oz of Powder Chocolate Malted Drink Mix contain 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.3 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Powder Chocolate Malted Drink Mix provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Powder Chocolate Malted Drink Mix have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Powder Chocolate Malted Drink Mix have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Powder Chocolate Malted Drink Mix:

• 7 ounces of Frozen Chopped Broccoli have 70.4 times more Water than Powder Chocolate Malted Drink Mix.
• While 7 oz of Powder Chocolate Malted Drink Mix contain 5.3 times more Copper, 2.8 times more Iron, 3.9 times more Magnesium, 3.5 times more Phosphorus, 2.9 times more Potassium, 2.5 times more Selenium, 7.9 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Powder Chocolate Malted Drink Mix contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Omega 3 than Powder Chocolate Malted Drink Mix.
• While 7 oz of Powder Chocolate Malted Drink Mix contain 15.8 times more Energy, 16.4 times more Fat, 54.1 times more Saturated Fat, 18.8 times more Omega 6, 18.2 times more Carbohydrate, 49.4 times more Sugars, 1.6 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6