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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Cooked Broccoli Raab has 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 Vanilla Flavor Sweetened Almond Milk.
• While 1 kg of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 1.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Vanilla Flavor Sweetened Almond Milk provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D
• 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

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

• 1 kilogram of Cooked Broccoli Raab has 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 Vanilla Flavor Sweetened Almond Milk.
• While 1 kg of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 1.6 times more Calcium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Vanilla Flavor Sweetened Almond Milk 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 Cooked Broccoli Raab has more Omega 3, 7 times more Fiber and 9.1 times more Protein than Vanilla Flavor Sweetened Almond Milk.
• While 1 kg of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 2.1 times more Carbohydrate and 10.1 times more Sugars than Cooked Broccoli Raab.
• 1 kilogram of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Energy and Omega 6 in one kilogram.