Comparing Nutrients in 1 kilogram Vanilla Flavor Sweetened Almond Milk VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	13% 380kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	24% 31g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	10.5% 4g	73.7% 28g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	70% 630μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.09mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	169% 2.2mg	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	2.5% 10μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	188% 1880mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	83.3% 0.75mg	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	37.5% 3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	165% 3.8mg	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	11.4% 80mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25% 918g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Flavor Sweetened Almond Milk VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Vanilla Flavor Sweetened Almond Milk versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vanilla Flavor Sweetened Almond Milk vs Cooked Broccoli Raab:

• 1 kilogram of Vanilla Flavor Sweetened Almond Milk has 1.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.6 times more Vitamin A, 11.3 times more Vitamin B1, 26.9 times more Vitamin B3, 49.8 times more Vitamin B5, 73.3 times more Vitamin B6, 71 times more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Vanilla Flavor Sweetened Almond Milk and Cooked Broccoli Raab provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Vanilla Flavor Sweetened Almond Milk vs Cooked Broccoli Raab:

• 1 kilogram of Vanilla Flavor Sweetened Almond Milk has 1.6 times more Calcium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.4 times more Copper, 4.2 times more Iron, 3.9 times more Magnesium, 11.5 times more Manganese, 10.3 times more Phosphorus, 6.9 times more Potassium and 13 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Vanilla Flavor Sweetened Almond Milk and Cooked Broccoli Raab contain similar levels of Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vanilla Flavor Sweetened Almond Milk has 2.1 times more Carbohydrate and 10.1 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Omega 3, 7 times more Fiber and 9.1 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 1 kilogram of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Omega 3, Fiber and Protein
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.