Comparing Nutrients in 7 ounces Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.84% 0.48g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.9% 2.5g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0% 0g	4.02% 2.9g	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	2.1% 0.79g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	20% 0.26mg	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	0.5% 2μg	27.8% 111μg	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	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.4% 8.3mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	37.3% 373mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	7.5% 0.067mg	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	11% 0.89mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	19.2% 0.44mg	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	4.8% 33.7mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.14% 190g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk vs Cooked Chopped Frozen Broccoli:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 1.2 times more Vitamin A, more Vitamin D and 3.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Vitamin B2, 6.1 times more Vitamin B3, 8.7 times more Vitamin B6, 56 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 and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 7 oz.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk vs Cooked Chopped Frozen Broccoli:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 5.7 times more Calcium and 6.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Iron, 1.3 times more Magnesium, 2.9 times more Phosphorus, 1.5 times more Potassium, 3.5 times more Selenium and 4 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 Boiled Chopped Frozen Broccoli have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 12.2 times more Fat and 18.7 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Cholesterol, Glucose and Sucrose in 7 oz.