Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	4.38% 127kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0% 0g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	54.7% 39.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	25% 14g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	2.1% 0.027mg	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	63.5% 254μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	85% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	15% 150mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.85% 314μg	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	34.6% 2.77mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	16.4% 0.38mg	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	31.8% 222mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Ready-to-drink Chocolate Almond Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Ready-to-drink Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Ready-to-drink Chocolate Almond Milk:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Vitamin B1, 4.4 times more Vitamin B3, 7.8 times more Vitamin B5, 21.7 times more Vitamin B6, 56 times more Vitamin B9, 9.1 times more Vitamin C and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• While 1 lb of Ready-to-drink Chocolate Almond Milk contains 2.2 times more Vitamin B2, more Vitamin B12, more Vitamin D and 2.1 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Ready-to-drink Chocolate Almond Milk provide similar amounts of Vitamin A per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Ready-to-drink Chocolate Almond Milk:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.7 times more Manganese, 2.6 times more Phosphorus and 1.9 times more Potassium than Ready-to-drink Chocolate Almond Milk.
• While 1 lb of Ready-to-drink Chocolate Almond Milk contains 5.7 times more Calcium, 2 times more Copper, 6.5 times more Sodium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Ready-to-drink Chocolate Almond Milk contain similar levels of Iron, Magnesium and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3, 7.5 times more Fiber and 4.9 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 1 lb of Ready-to-drink Chocolate Almond Milk contains 1.8 times more Carbohydrate and 6 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy and Omega 6 in one pound.