Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%

Macro Nutrients

	Frozen Broccoli Spears	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	2.13% 2.07g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	1.36% 1.77g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	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	11% 4.25g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	9.76% 88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	1.64% 0.021mg	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	33.3% 133μg	0.35% 1.4μg	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	108% 97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.92% 59.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	5.8% 58mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	4.57% 0.041mg	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	12.8% 1.02mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	7.1% 106mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• 5 ounces of Frozen Broccoli Spears have 2.4 times more Vitamin B2, 6.2 times more Vitamin B3, 11.7 times more Vitamin B6, 94 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 5 oz of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain more Vitamin D and 3.1 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk provide similar amounts of Vitamin A and Vitamin B1 per five ounces.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 5 ounces of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• 5 ounces of Frozen Broccoli Spears have 1.2 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus, 2.6 times more Potassium, 9.5 times more Selenium and 4.9 times more Zinc than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While 5 oz of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain 4.6 times more Calcium and 4.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain similar levels of Water per five ounces.
• 5 ounces of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3, 4.3 times more Carbohydrate, more Sugars, 7.5 times more Fiber and 3.7 times more Protein than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• 5 ounces of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Frozen Broccoli Spears as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk provide inadequate amounts of Energy and Omega 6 in five ounces.