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

Weight per 500 calories

• Vanilla Flavor Sweetened Almond Milk: 1316g
• Broccoli: 1471g

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

Which food has more nutrients per 500 calories - Vanilla Flavor Sweetened Almond Milk or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	113% 82.2g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	14% 5.26g	101% 38.2g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Broccoli	Recommended Dietary Allowance
Vitamin A	92% 829μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.37% 0.12mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.04% 0.039mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Broccoli	Recommended Dietary Allowance
Calcium	247% 2474mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	55.3% 829mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	75.4% 8.3mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	32.6% 1208g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 1.8 times more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 3.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 5.3 times more Vitamin B1, 9.5 times more Vitamin B3, 71.2 times more Vitamin B5, 65.2 times more Vitamin B6, 70.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.

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

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 3.6 times more Calcium, 1.7 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Copper, 2.7 times more Iron, 3.4 times more Magnesium, 7.1 times more Manganese, 9.2 times more Phosphorus, 7.1 times more Potassium and 27.9 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Raw Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 2.5 times more Fat, 3.8 times more Omega 6 and 3.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Saturated Fat, more Omega 3, 7.3 times more Fiber and 7.5 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.