Comparing Nutrients in 300 calories Boiled Broccoli VS Shelf Stable Unsweetened Almond Milk

Weight per 300 calories

• Boiled Broccoli: 857g
• Shelf Stable Unsweetened Almond Milk: 2000g

Boiled Broccoli has 2.3 times more energy per 100g than Shelf Stable Unsweetened Almond Milk. It has low energy density when compared to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Shelf Stable Unsweetened Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Boiled Broccoli	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	20% 26g	130g per day for Men 19-50 years
Sugars	16.4% 12g	22.3% 16.2g	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	8.75% 6.34g	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	% 4.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 16.2g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68% 20.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	231% 926μg	5% 20μg	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	618% 556mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	137% 820IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	844% 127mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	34.3% 343mg	368% 3680mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	34.8% 0.8mg	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	82% 574mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	96% 1440mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20.7% 765g	52% 1931g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Shelf Stable Unsweetened Almond Milk:

• Boiled and Drained Broccoli has more Vitamin A, more Vitamin B1, 5.3 times more Vitamin B2, 3.4 times more Vitamin B3, 26.4 times more Vitamin B5, more Vitamin B6, 46.3 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 10.2 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Shelf Stable Unsweetened Almond Milk:

• Boiled and Drained Broccoli has 1.3 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 6.9 times more Selenium and 3.2 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 10.7 times more Calcium, 4.1 times more Sodium and 2.5 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Shelf Stable Unsweetened Almond Milk have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has more Omega 3, 2.3 times more Carbohydrate, more Fructose, 7.1 times more Fiber and 2.6 times more Protein than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 5.5 times more Fat, 2.4 times more Saturated Fat, 11.5 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Shelf Stable Unsweetened Almond Milk have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Broccoli as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.