Comparing Nutrients in 1 pound Broccoli Raab VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%

Macro Nutrients

	Broccoli Raab	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	6.83% 6.62g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0% 0g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	4.36% 5.67g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	0% 0g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	66% 594μg	31.2% 281μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	5.23% 0.068mg	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	94% 376μg	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	102% 92mg	0% 0mg	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	49% 7.35mg	127% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	49% 490mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	14.6% 0.13mg	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	121% 9.7mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	NA	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	47.3% 331mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• 1 pound of Broccoli Raab has 2.1 times more Vitamin A, 2.7 times more Vitamin B1, 2.7 times more Vitamin B2, 16.3 times more Vitamin B3, 11.4 times more Vitamin B6, 83 times more Vitamin B9, more Vitamin C and more Vitamin K than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While 1 lb of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains more Vitamin D and 2.6 times more Vitamin E than Raw Broccoli Raab.
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin D
• 1 pound of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• 1 pound of Broccoli Raab has 1.4 times more Copper, 4.8 times more Iron, 2.2 times more Magnesium, 4.3 times more Phosphorus, 2 times more Potassium and 11 times more Zinc than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While 1 lb of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 1.7 times more Calcium and 2.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain similar levels of Water per one pound.
• 1 pound of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has more Omega 3, 2.3 times more Carbohydrate, 6.8 times more Fiber and 3.8 times more Protein than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• 1 pound of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Raw Broccoli Raab as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk provide inadequate amounts of Energy and Omega 6 in one pound.