Comparing Nutrients in 100 calories Vanilla Flavor Sweetened Almond Milk VS Boiled Broccoli

Weight per 100 calories

• Vanilla Flavor Sweetened Almond Milk: 263g
• Boiled Broccoli: 286g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Vanilla Flavor Sweetened Almond Milk or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	2.77% 1.05g	25% 9.43g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	18.4% 166μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.039mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.23% 0.2mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.47% 0.024mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	44% 0.57mg	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	0.66% 2.63μg	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	137% 3.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.4% 111IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Calcium	49.5% 495mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	4.97% 0.045mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	9.87% 0.79mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	3.78% 0.087mg	24% 0.55mg	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	3% 21mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	0.48% 0.26μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	6.53% 242g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Vanilla Flavor Sweetened Almond Milk vs Boiled Broccoli:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 1.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Vitamin A, 4.6 times more Vitamin B1, 8 times more Vitamin B3, 74.3 times more Vitamin B5, 72.4 times more Vitamin B6, 117.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.

Comparing minerals per 100 calories for Vanilla Flavor Sweetened Almond Milk vs Boiled Broccoli:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 4.3 times more Calcium, 1.4 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.9 times more Copper, 2.4 times more Iron, 3.3 times more Magnesium, 6.4 times more Manganese, 9.1 times more Phosphorus, 6.4 times more Potassium and 17.4 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Boiled and Drained Broccoli have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 2.3 times more Fat, 3.8 times more Omega 6 and 4.1 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 9 times more Fiber and 6.2 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.