Comparing Nutrients in 300 calories Vanilla Flavor Sweetened Almond Milk VS Broccoli

Weight per 300 calories

• Vanilla Flavor Sweetened Almond Milk: 790g
• Broccoli: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Vanilla Flavor Sweetened Almond Milk or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	9.66% 1.64g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	45% 58.6g	130g per day for Men 19-50 years
Sugars	68% 49.3g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	8.3% 3.16g	60.4% 23g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Broccoli	Recommended Dietary Allowance
Vitamin A	55.3% 497μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.87% 0.12mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.42% 0.071mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	119% 1.54mg	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	1.97% 7.9μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	411% 9.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55.3% 332IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Broccoli	Recommended Dietary Allowance
Calcium	148% 1484mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	48% 0.43mg	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	29.6% 2.37mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	80.6% 1.85mg	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	9.02% 63mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	45.2% 4.97mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	19.6% 725g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vanilla Flavor Sweetened Almond Milk vs Broccoli:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 1.8 times more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 3.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 5.3 times more Vitamin B1, 9.5 times more Vitamin B3, 71.2 times more Vitamin B5, 65.2 times more Vitamin B6, 70.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.

Comparing minerals per 300 calories for Vanilla Flavor Sweetened Almond Milk vs Broccoli:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 3.6 times more Calcium, 1.7 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Copper, 2.7 times more Iron, 3.4 times more Magnesium, 7.1 times more Manganese, 9.2 times more Phosphorus, 7.1 times more Potassium and 27.9 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Raw Broccoli have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 2.5 times more Fat, 3.8 times more Omega 6 and 3.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Saturated Fat, more Omega 3, 7.3 times more Fiber and 7.5 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.