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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Frozen Broccoli Spears	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	2% 57.5kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	98% 1.58g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	31% 40.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.07g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	413% 3721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	354% 4.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	496% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	207% 248μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	558% 44.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	405% 2836mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	338% 37.2mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.45% 16.5g	3700g per day for Men 19-50 years

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

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

• 7 oz of Powder High Protein Nutritional Shake Mix contain 32.9 times more Vitamin A, 29.8 times more Vitamin B1, 18.6 times more Vitamin B2, 54.1 times more Vitamin B3, 51.7 times more Vitamin B5, 14.3 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 12.5 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Powder High Protein Nutritional Shake Mix provide similar amounts of Vitamin C and Vitamin K per seven ounces.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 ounces of Frozen Broccoli Spears have 10.9 times more Water than Powder High Protein Nutritional Shake Mix.
• While 7 oz of Powder High Protein Nutritional Shake Mix contain 17.4 times more Calcium, 69.4 times more Copper, 31.3 times more Iron, 31.3 times more Magnesium, 488.3 times more Manganese, 24.2 times more Phosphorus, 4 times more Potassium, 46.1 times more Selenium, 71.4 times more Sodium and 55.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Fiber than Powder High Protein Nutritional Shake Mix.
• While 7 oz of Powder High Protein Nutritional Shake Mix contain 13.5 times more Energy, 31.5 times more Fat, 6.4 times more Omega 3, 175.1 times more Omega 6, 3.8 times more Carbohydrate, 2.4 times more Sugars and 17.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber