Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Carob-flavor Beverage Mix, Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Carob-flavor Beverage Mix, Powder	2%	0%	98%

Macro Nutrients

	Frozen Broccoli Spears	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Energy	2% 57.5kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	142% 185g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	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	NA	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	41.8% 16g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	0.24% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	19% 0.25mg	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	46.6% 187μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	13.2% 0.12mg	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	18% 1.43mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	5.44% 0.13mg	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	16.7% 117mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Carob-flavor Beverage Mix, Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Carob-flavor Beverage Mix, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Carob-flavor Beverage Mix, Powder:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 8 times more Vitamin B1, 114 times more Vitamin B2, 40.3 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Carob-flavor Beverage Mix, Powder.
• While 7 oz of Carob-flavor Beverage Mix, Powder contain 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• 7 ounces of Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Carob-flavor Beverage Mix, Powder:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Calcium, 3.2 times more Magnesium, 4.1 times more Manganese, 8.4 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Selenium, 4.3 times more Zinc and 31.2 times more Water than Carob-flavor Beverage Mix, Powder.
• While 7 oz of Carob-flavor Beverage Mix, Powder contain 1.7 times more Copper, 6.4 times more Iron and 6.1 times more Sodium than Frozen Broccoli Spears.
• 7 ounces of Carob-flavor Beverage Mix, Powder lack sufficient amounts of Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 62.5 times more Omega 3 and 1.7 times more Protein than Carob-flavor Beverage Mix, Powder.
• While 7 oz of Carob-flavor Beverage Mix, Powder contain 12.8 times more Energy, 17.4 times more Carbohydrate and 2.7 times more Fiber than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 6 in seven ounces.