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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Powder High Protein Nutritional Shake Mix contains 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 and 21.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Powder High Protein Nutritional Shake Mix have similar amounts of Vitamin C and Vitamin K per 100 g.

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

• Raw Broccoli has 10.8 times more Water than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 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.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has more Fiber than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 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.
• Both Raw Broccoli as well as Powder High Protein Nutritional Shake Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.