Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Shelf Stable Unsweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.13% 0.36g	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	6.72% 1.14g	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	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	5.07% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	36% 13.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	25% 14g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	0.91% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.4% 4.63μg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	191% 28.7mg	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	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	15% 150mg	83.5% 835mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	10% 0.091mg	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	34.6% 2.77mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	7.9% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 411g	12% 438g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Shelf Stable Unsweetened Almond Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Shelf Stable Unsweetened 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 Shelf Stable Unsweetened Almond Milk:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin B1, 8.1 times more Vitamin B2, 6.5 times more Vitamin B3, 27.4 times more Vitamin B5, more Vitamin B6, 56 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• While 1 lb of Shelf Stable Unsweetened Almond Milk contains more Vitamin D and 4.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D
• 1 pound of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Shelf Stable Unsweetened Almond Milk:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 5.6 times more Manganese, 5.4 times more Phosphorus, 2.1 times more Potassium and 4.7 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While 1 lb of Shelf Stable Unsweetened Almond Milk contains 5.6 times more Calcium and 6.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Shelf Stable Unsweetened Almond Milk contain similar levels of Water per one pound.
• 1 pound of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Shelf Stable Unsweetened 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, 4.1 times more Carbohydrate, 1.8 times more Sugars, 15 times more Fiber and 7.8 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy and Omega 6 in one pound.