Comparing Nutrients in 100 calories Shelf Stable Unsweetened Almond MilkVS Boiled Broccoli

Weight per 100 calories

Shelf Stable Unsweetened Almond Milk

667g

Boiled Broccoli

286g

Boiled and Drained Broccoli has 2.3 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is low in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 100 calories - Shelf Stable Unsweetened Almond Milk or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Shelf Stable Unsweetened Almond Milk

10%

56%

34%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Shelf Stable Unsweetened Almond Milkvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.6%6.4g

Fat

1.2%1.17g

6.4 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.67%0.53g

Saturated Fat

0.71%0.23g

0.53 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

21.3%0.34g

0 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.9%1.68g

Omega 6

0.86%0.15g

1.68 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.7%8.73g

Carbohydrate

15.8%20.5g

8.73 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.45%5.4g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.4 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

2.9%2.1g

≤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]

0 gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%1.4g

0 gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.4g

Sucrose

%0.23g

5.4 gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.5%1.33g

Fiber

25%9.43g

1.33 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.76%2.67g

Protein

12%6.8g

2.67 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Shelf Stable Unsweetened Almond Milkvs Boiled Broccoli

0%0μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg

Vitamin B1

15%0.18mg

Thiamine

0 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.13%0.067mg

Vitamin B2

27%0.35mg

Riboflavin

0.067 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.9%0.47mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.33%0.067mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.067 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg

Vitamin B6

44%0.57mg

Pyridoxine

0 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.7%6.8μg

Vitamin B7

Biotin

6.8 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.67%6.67μg

Vitamin B9

77%309μg

Folates and Folic Acid

6.67 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

206%185mg

Ascorbic acid

0 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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45.6%273IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

273 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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281%42.2mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

42.2 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Shelf Stable Unsweetened Almond Milkvs Boiled Broccoli

123%1227mg

Calcium

11.4%114mg

1227 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15%0.13mg

Copper

19.4%0.17mg

0.13 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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23.3%1.87mg

Iron

24%1.9mg

1.87 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.52%40mg

Magnesium

14.3%60mg

40 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg

Manganese

24%0.55mg

0.27 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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0%0μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.57%60mg

Phosphorus

27.3%191mg

60 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%447mg

Potassium

24.6%837mg

447 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.2%0.67μg

Selenium

8.3%4.57μg

0.67 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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32%480mg

Sodium

7.8%117mg

480 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.64%0.4mg

Zinc

11.7%1.3mg

0.4 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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17.4%644g

Water

6.9%255g

644 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Shelf Stable Unsweetened Almond Milk vs Boiled Broccoli:

Shelf Stable Unsweetened Almond Milk has more Vitamin D and 10.2 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, 5.3 times more Vitamin B2, 3.4 times more Vitamin B3, 26.4 times more Vitamin B5, more Vitamin B6, 46.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
Both Shelf Stable Unsweetened Almond Milk as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Shelf Stable Unsweetened Almond Milk vs Boiled Broccoli:

Shelf Stable Unsweetened Almond Milk has 10.7 times more Calcium, 4.1 times more Sodium and 2.5 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 6.9 times more Selenium and 3.2 times more Zinc than Shelf Stable Unsweetened Almond Milk.
Both Shelf Stable Unsweetened Almond Milk and Boiled and Drained Broccoli have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Shelf Stable Unsweetened Almond Milk has 5.5 times more Fat, 2.4 times more Saturated Fat, 11.5 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Omega 3, 2.3 times more Carbohydrate, more Fructose, 7.1 times more Fiber and 2.6 times more Protein than Shelf Stable Unsweetened Almond Milk.
Both Shelf Stable Unsweetened Almond Milk and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
Both Shelf Stable Unsweetened Almond Milk as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Shelf Stable Unsweetened Almond MilkVS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond MilkBoiled BroccoliVS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond MilkShelf Stable Unsweetened Almond MilkVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Shelf Stable Unsweetened Almond MilkVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Shelf Stable Unsweetened Almond Milk or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: