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

Weight per 300 calories

• Broccoli Raab: 1364g
• 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 - Broccoli Raab or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%

Macro Nutrients

	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	6.9% 6.7g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	13.7% 18g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	15% 5.7g	38g per day for Men 19-50 years
Protein	77% 43.2g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	198% 1786μg	98% 886μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	399% 60mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	147% 1473mg	269% 2686mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	71.4% 1071mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	34% 1262g	37% 1368g	3700g per day for Men 19-50 years

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 - Broccoli Raab or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

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

• 300 calories of Broccoli Raab have 2 times more Vitamin A, 2.6 times more Vitamin B1, 2.6 times more Vitamin B2, 15.5 times more Vitamin B3, 10.9 times more Vitamin B6, 79.2 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 2.7 times more Vitamin E than Raw Broccoli Raab.
• 300 calories of 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 Raw 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 Broccoli Raab vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• 300 calories of Broccoli Raab have 1.4 times more Copper, 4.5 times more Iron, 2.1 times more Magnesium, 4.1 times more Phosphorus, 1.9 times more Potassium, 4.8 times more Selenium and 10.5 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 1.8 times more Calcium and 2.4 times more Sodium than Raw Broccoli Raab.
• Both 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 Broccoli Raab have more Omega 3, 2.2 times more Carbohydrate, more Sugars, 6.4 times more Fiber and 3.6 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 3.1 times more Fat and 8.8 times more Omega 6 than Raw Broccoli Raab.
• Both 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 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