Comparing Nutrients in 100 calories Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 476g
• Cooked Chopped Frozen Broccoli: 357g

Boiled Chopped Frozen Broccoli has 1.3 times more energy per unit of mass than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk, which is very 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 100 calories - Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.17% 6.95g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.58% 5.95g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0% 0g	7.24% 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	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	5% 1.9g	28% 10.7g	38g per day for Men 19-50 years
Protein	7.06% 3.95g	19.8% 11g	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	33% 295μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	35.7% 0.46mg	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	1.2% 4.76μg	50% 200μg	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	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.3% 200IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	262% 315μg	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	89.5% 895mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	13.5% 0.12mg	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	26.8% 2.14mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	NA	34.6% 0.8mg	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	11.6% 81mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	12.3% 456g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories 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 1.6 times more Vitamin A, 1.5 times more Vitamin B1, more Vitamin D and 4.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 6.5 times more Vitamin B6, 42 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 Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories 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 7.6 times more Calcium, 9.1 times more Sodium and 1.4 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Phosphorus, 2.6 times more Selenium and 3 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, Iron, Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 16.2 times more Fat and 24.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 3.2 times more Carbohydrate, more Sugars, 5.6 times more Fiber and 2.8 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 Boiled Chopped Frozen Broccoli have similar amounts of Energy per 100 kcal.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.