Comparing Nutrients in 14 ounces Boiled Broccoli VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Boiled Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0% 0g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	20% 14.5g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	17% 9.45g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	34% 306μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.33% 0.095mg	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	107% 429μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27% 163IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	16% 159mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	55% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	38% 266mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 14 ounces of Boiled Broccoli have 1.3 times more Vitamin A, 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 8.3 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin C, 18.1 times more Vitamin E and 61.3 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Boiled Broccoli vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 14 ounces of Boiled Broccoli have 1.9 times more Iron, 2.1 times more Magnesium, 2.8 times more Potassium and 4.5 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 2.9 times more Calcium, 2 times more Copper, 1.3 times more Phosphorus and 1.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Selenium and Water per 14 ounces.
• 14 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 29.8 times more Omega 3, 1.7 times more Carbohydrate and 16.5 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 2.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy and Omega 6 in 14 ounces.