Comparing Nutrients in 300 calories Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk VS Boiled Broccoli

Weight per 300 calories

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 1429g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 1.7 times more energy per unit of mass than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk, which is low in comparison to other foods. Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0% 0g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	15% 5.7g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	21% 12g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	98% 886μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	132% 1.7mg	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	3.57% 14.3μg	231% 926μg	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	0% 0mg	618% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 600IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	399% 60mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Calcium	269% 2686mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	80.4% 6.43mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	72.3% 1.66mg	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	34.7% 243mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	40.3% 1371mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	71.4% 1071mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	37% 1368g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk vs Boiled Broccoli:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 1.3 times more Vitamin A, 1.6 times more Vitamin B1, more Vitamin D and 4.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 8 times more Vitamin B6, 64.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk vs Boiled Broccoli:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 7.8 times more Calcium, 3 times more Sodium and 1.8 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Copper, 1.3 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Potassium, 4.8 times more Selenium and 3.9 times more Zinc than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk and Boiled and Drained Broccoli have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 5.9 times more Fat and 7.9 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 3.4 times more Carbohydrate, more Sugars, 5 times more Fiber and 1.7 times more Protein than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.