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

Weight per 500 calories

• Broccoli Raab: 2273g
• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 2381g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	36% 34.8g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0% 0g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	23% 29.8g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	25% 9.52g	38g per day for Men 19-50 years
Protein	129% 72g	35.3% 19.8g	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	331% 2977μg	164% 1476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	27.5% 0.36mg	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	472% 1886μg	5.95% 24μg	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	510% 459mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	167% 1000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	665% 100mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	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	245% 2455mg	448% 4476mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	76.7% 0.69mg	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	608% 48.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	119% 1786mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	57% 2103g	61.6% 2280g	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 500 Kcal

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

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

• 500 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 500 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.
• 500 calories of Broccoli Raab have insufficient amounts of Vitamin D
• 500 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 500 calories.

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

• 500 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 500 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 500 calories.
• 500 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk provide inadequate amounts of Omega 3