Comparing Nutrients in 500 calories Vanilla Flavor Sweetened Almond Milk VS Frozen Broccoli Spears

Weight per 500 calories

• Vanilla Flavor Sweetened Almond Milk: 1316g
• Frozen Broccoli Spears: 1724g

Vanilla Flavor Sweetened Almond Milk has 1.3 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Vanilla Flavor Sweetened Almond Milk or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	71% 92g	130g per day for Men 19-50 years
Sugars	113% 82.2g	35% 25.3g	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	14% 5.26g	136% 51.7g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	92% 829μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.37% 0.12mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.04% 0.039mg	232% 3mg	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	3.3% 13μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	685% 16.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	92% 553IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	246% 37mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	247% 2474mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	69% 0.62mg	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	49.3% 3.95mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	192% 4.4mg	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	15% 105mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	55.3% 829mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	75.4% 8.3mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	32.6% 1208g	42% 1561g	3700g per day for Men 19-50 years

Vanilla Flavor Sweetened Almond Milk VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Vanilla Flavor Sweetened Almond Milk or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Vanilla Flavor Sweetened Almond Milk vs Frozen Broccoli Spears:

• 500 calories of Vanilla Flavor Sweetened Almond Milk have more Vitamin B12, more Vitamin D and 1.6 times more Vitamin E than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 6.3 times more Vitamin B1, 8.1 times more Vitamin B3, 35.2 times more Vitamin B5, 76.4 times more Vitamin B6, 123.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Vanilla Flavor Sweetened Almond Milk and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B2 per 500 calories.
• 500 calories of Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Vanilla Flavor Sweetened Almond Milk vs Frozen Broccoli Spears:

• 500 calories of Vanilla Flavor Sweetened Almond Milk have 3.5 times more Calcium, 2.8 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.8 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 10.2 times more Manganese, 9.7 times more Phosphorus, 6.6 times more Potassium, 24.9 times more Selenium and 1.3 times more Water than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 500 calories of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vanilla Flavor Sweetened Almond Milk have 2.3 times more Fat, 4.3 times more Omega 6 and 3.2 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Omega 3, 9.8 times more Fiber and 9.5 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Vanilla Flavor Sweetened Almond Milk and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Omega 3 and Protein
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6