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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Frozen Broccoli Spears	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	16.3% 21.2g	15% 19.5g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	31.3% 12g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	21.7% 12g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	25% 226μg	24.3% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	16.3% 163mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	35.7% 2.86mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.7% 359g	3700g per day for Men 19-50 years

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

• 14 ounces of Frozen Broccoli Spears have 2.5 times more Vitamin B1, 2.3 times more Vitamin B5, 5.6 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 33.8 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 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 14 ounces of Frozen Broccoli Spears have 1.7 times more Iron, 4.1 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium and 1.3 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 3 times more Calcium, 4.6 times more Copper and 2.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Magnesium, Selenium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.7 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 15.8 times more Omega 6 and 2.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears as well as Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy in 14 ounces.