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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Frozen Chopped Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0% 0g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	98% 1.58g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	75.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	31% 40.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	9.77% 7.1g	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	0% 0g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	413% 3721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	354% 4.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	496% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	382% 4.96mg	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	283% 1133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	532% 12.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	165% 149mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	165% 992IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	207% 248μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	11% 111mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	551% 4.96mg	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	558% 44.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	10785% 248mg	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	405% 2836mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	338% 37.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.45% 16.5g	3700g per day for Men 19-50 years

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

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

• 7 oz of Powder High Protein Nutritional Shake Mix contain 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, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

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

Comparison of macro-nutrients per 7 ounces:

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