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

Weight per 300 calories

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 1429g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 1.3 times more energy per unit of mass than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk, which is very 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 Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	0.82% 0.14g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	0% 0g	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	84.6% 32g	38g per day for Men 19-50 years
Protein	21% 12g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	98% 886μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	107% 1.4mg	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	150% 600μg	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	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	269% 2686mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	40.5% 0.36mg	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	80.4% 6.43mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	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	75% 525mg	700mg per day for Men 19-50 years
Potassium	40.3% 1371mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	71.4% 1071mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	37% 1368g	26.3% 972g	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 Cooked Chopped Frozen Broccoli:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 1.6 times more Vitamin A, 1.5 times more Vitamin B1, more Vitamin D and 4.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 6.5 times more Vitamin B6, 42 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 Chopped Frozen 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 Cooked Chopped Frozen Broccoli:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 7.6 times more Calcium, 9.1 times more Sodium and 1.4 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Phosphorus, 2.6 times more Selenium and 3 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 Chopped Frozen Broccoli have similar amounts of Copper, Iron, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 16.2 times more Fat and 24.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 3.2 times more Carbohydrate, more Sugars, 5.6 times more Fiber and 2.8 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 Chopped Frozen 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 Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.