Comparing Nutrients in 100 grams Powder High Protein Nutritional Shake Mix VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Broccoli	27%	8%	65%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Broccoli	Recommended Dietary Allowance
Energy	13.5% 392kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	38% 6.48g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	4.92% 3.57g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	0% 0g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	96% 53.6g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Broccoli	Recommended Dietary Allowance
Vitamin A	208% 1875μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.14mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.13mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	250% 12.5mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	13.5% 0.18mg	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	143% 571μg	15.8% 63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	268% 6.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.3% 75mg	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	113% 17mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Broccoli	Recommended Dietary Allowance
Calcium	71.4% 714mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	5.44% 0.049mg	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	281% 22.5mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	5435% 125mg	9.13% 0.21mg	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	204% 1429mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	170% 18.8mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Powder High Protein Nutritional Shake Mix vs Broccoli:

• Powder High Protein Nutritional Shake Mix has 60.5 times more Vitamin A, 30.2 times more Vitamin B1, 18.2 times more Vitamin B2, 39.1 times more Vitamin B3, 21.8 times more Vitamin B5, 14.3 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 21.6 times more Vitamin E and 1.2 times more Vitamin K than Raw Broccoli.
• Both Powder High Protein Nutritional Shake Mix and Raw Broccoli have similar amounts of Vitamin C per 100 g.

Comparing minerals per 100 grams for Powder High Protein Nutritional Shake Mix vs Broccoli:

• Powder High Protein Nutritional Shake Mix has 15.2 times more Calcium, 51 times more Copper, 30.8 times more Iron, 23.8 times more Magnesium, 595.2 times more Manganese, 21.7 times more Phosphorus, 3.2 times more Potassium, 35 times more Selenium, 36.8 times more Sodium and 45.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 10.8 times more Water than Powder High Protein Nutritional Shake Mix.

Comparison of macro-nutrients per 100 grams:

• Powder High Protein Nutritional Shake Mix has 11.5 times more Energy, 28.9 times more Fat, 12.6 times more Omega 3, 132.2 times more Omega 6, 3.1 times more Carbohydrate, 2.1 times more Sugars and 19 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.