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

Weight per 100 calories

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

Boiled Spears Frozen Broccoli have 1.3 times more energy per 100g than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk. It has very low energy density when compared to other foods. Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	7.17% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	4.58% 5.95g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	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	28% 10.7g	5% 1.9g	38g per day for Men 19-50 years
Protein	19.8% 11g	7.06% 3.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	33% 295μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	5.5% 0.071mg	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	26.8% 107μg	1.2% 4.76μg	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	159% 143mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	33.3% 200IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	18.2% 182mg	89.5% 895mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	15.3% 0.14mg	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	27.2% 2.18mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	28% 196mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	13.4% 457mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	8.76% 324g	12.3% 456g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

Lets compare vitamin content per 100 calories of Boiled Spears Frozen Broccoli vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• 100 calories of Boiled Spears Frozen Broccoli have 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 6.5 times more Vitamin B6, 22.5 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 100 kcal of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain 1.6 times more Vitamin A, 1.5 times more Vitamin B1, more Vitamin D and 4.2 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• 100 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin D
• 100 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 Boiled and Drained Spears Frozen Broccoli as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• 100 calories of Boiled Spears Frozen Broccoli have 1.5 times more Magnesium, 2.4 times more Phosphorus, 1.4 times more Potassium, 7.1 times more Selenium and 3.2 times more Zinc than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While 100 kcal of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain 4.9 times more Calcium, 4.2 times more Sodium and 1.4 times more Water than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain similar levels of Copper and Iron per 100 calories.
• 100 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Spears Frozen Broccoli have 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.
• While 100 kcal of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contain 17.7 times more Fat and 24.9 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 100 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk provide inadequate amounts of Omega 3