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

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 1429g

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

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%

Macro Nutrients

	Cooked Broccoli Raab	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0% 0g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	13.7% 18g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	0% 0g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	15% 5.7g	38g per day for Men 19-50 years
Protein	82% 46g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	303% 2724μg	98% 886μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	16.5% 0.21mg	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	213% 852μg	3.57% 14.3μg	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	493% 444mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 600IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	202% 30.4mg	399% 60mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	142% 1416mg	269% 2686mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	46% 0.41mg	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	191% 15.2mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	NA	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	141% 984mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	71.4% 1071mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	37% 1368g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

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

• 300 calories of Cooked Broccoli Raab have 3.1 times more Vitamin A, 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 22.6 times more Vitamin B3, 12.3 times more Vitamin B6, 59.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While 300 kcal of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain more Vitamin D and 2 times more Vitamin E than Cooked Broccoli Raab.
• 300 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 300 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Cooked Broccoli Raab have 2.2 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 4.1 times more Phosphorus, 3 times more Potassium, 5.5 times more Selenium and 6.5 times more Zinc than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While 300 kcal of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain 1.9 times more Calcium and 1.6 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain similar levels of Water per 300 calories.
• 300 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have more Omega 3, 2.1 times more Carbohydrate, more Sugars, 5.9 times more Fiber and 3.9 times more Protein than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While 300 kcal of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain 3.3 times more Fat and 9.3 times more Omega 6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk provide inadequate amounts of Omega 3