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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Broccoli	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 3.67g	g per day for Men 19-50 years
Fiber	31% 11.8g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	23% 12.8g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	0.91% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	191% 28.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	21.3% 213mg	83.5% 835mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 405g	12% 438g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Shelf Stable Unsweetened Almond Milk:

• Raw Broccoli has more Vitamin A, more Vitamin B1, 11.7 times more Vitamin B2, 9.1 times more Vitamin B3, 57.3 times more Vitamin B5, more Vitamin B6, 63 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains more Vitamin D and 8.1 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B12 in 1 lb.

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

• Raw Broccoli has 2.5 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 5.3 times more Manganese, 7.3 times more Phosphorus, 4.7 times more Potassium, 25 times more Selenium and 6.8 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 3.9 times more Calcium and 2.2 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Shelf Stable Unsweetened Almond Milk have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 2.3 times more Energy, more Omega 3, 5.1 times more Carbohydrate, 2.1 times more Sugars, 13 times more Fiber and 7.1 times more Protein than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 5.1 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.