Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Frozen Chopped Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	13.6% 2.3g	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	15% 19.5g	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	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	23% 206μg	24.3% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	9.46% 0.12mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.37μg	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	28.4% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	22.2% 222mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	72.8% 0.65mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	10.7% 0.25mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Soymilk, original and vanilla, 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, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D:

• 14 ounces of Frozen Chopped Broccoli have 1.8 times more Vitamin B1, 2.7 times more Vitamin B5, 4.2 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 27 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 1.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin A and Vitamin B3 per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 14 ounces of Frozen Chopped Broccoli have 1.9 times more Iron, 4.7 times more Manganese, 1.7 times more Potassium, 1.2 times more Selenium and 1.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.2 times more Calcium, 4.3 times more Copper and 2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Magnesium, Phosphorus and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.4 times more Omega 3 and 15 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 18.8 times more Omega 6 and 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 14 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy in 14 ounces.