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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Frozen Chopped Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	14.6% 19g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	20% 11g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	23% 206μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	22.2% 222mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	55% 0.5mg	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	40% 3.2mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped 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 Frozen Chopped 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 Frozen Chopped Broccoli vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 14 ounces of Frozen Chopped Broccoli have 2.4 times more Vitamin B1, 1.5 times more Vitamin B3, 5.4 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C, 15.3 times more Vitamin E and 35.3 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 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide similar amounts of Vitamin A per 14 ounces.
• 14 ounces of Frozen Chopped 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 Frozen Chopped Broccoli vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 14 ounces of Frozen Chopped Broccoli have 2.3 times more Iron, 1.8 times more Magnesium, 2 times more Potassium, 1.6 times more Selenium and 4.8 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 2.1 times more Calcium, 3.3 times more Copper, 1.7 times more Phosphorus and 2.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of 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 Frozen Chopped Broccoli have 26.3 times more Omega 3 and 15 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 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Carbohydrate and 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 Frozen Chopped Broccoli, Unprepared 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.