Comparing Nutrients in 500 calories Shelf Stable Unsweetened Almond Milk VS Boiled Broccoli

Weight per 500 calories

• Shelf Stable Unsweetened Almond Milk: 3333g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.3 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is low in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 500 calories - Shelf Stable Unsweetened Almond Milk or Boiled Broccoli?

Macros Ratio

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

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	79% 103g	130g per day for Men 19-50 years
Sugars	37.2% 27g	27.4% 20g	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	0% 0g	14.6% 10.6g	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	% 0g	% 7g	g per day for Men 19-50 years
Sucrose	% 27g	% 1.14g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	124% 47g	38g per day for Men 19-50 years
Protein	24% 13.3g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 34μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.33% 33.3μg	386% 1543μg	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	0% 0mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1367IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1407% 211mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Calcium	613% 6133mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	117% 9.33mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	65.7% 2233mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	87% 3218g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Shelf Stable Unsweetened Almond Milk vs Boiled Broccoli:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D and 10.2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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.
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Shelf Stable Unsweetened Almond Milk vs Boiled Broccoli:

• Shelf Stable Unsweetened Almond Milk has 10.7 times more Calcium, 4.1 times more Sodium and 2.5 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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.
• Both Shelf Stable Unsweetened Almond Milk and Boiled and Drained Broccoli have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Shelf Stable Unsweetened Almond Milk has 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.
• While Boiled and Drained Broccoli contains 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.
• Both Shelf Stable Unsweetened Almond Milk and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.