Comparing Nutrients in 500 calories Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk VS Broccoli

Weight per 500 calories

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 2381g
• Broccoli: 1471g

Raw Broccoli has 1.6 times more energy per unit of mass than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk, which is low in comparison to other foods. Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk having very low energy density.

Which food has more nutrients per 500 calories - Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%
Broccoli	27%	8%	65%

Macro Nutrients

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	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	34% 5.8g	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	23% 29.8g	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	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	25% 9.52g	101% 38.2g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Broccoli	Recommended Dietary Allowance
Vitamin A	164% 1476μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	5.95% 24μg	232% 926μg	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	1458% 1312mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	167% 1000IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	665% 100mg	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

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Broccoli	Recommended Dietary Allowance
Calcium	448% 4476mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	134% 10.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	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	58% 405mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	119% 1786mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	61.6% 2280g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk vs Broccoli:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 3.2 times more Vitamin A, 1.4 times more Vitamin B1, more Vitamin D and 8.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 5.3 times more Vitamin B3, 7.2 times more Vitamin B6, 38.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk vs Broccoli:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 6.5 times more Calcium, 3.7 times more Sodium and 1.7 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium, 7.7 times more Selenium and 3.6 times more Zinc than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk and Raw Broccoli have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 6.4 times more Fat and 8 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains more Saturated Fat, more Omega 3, 3.3 times more Carbohydrate, more Sugars, 4 times more Fiber and 2.1 times more Protein than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.