Comparing Nutrients in 14 ounces Broccoli VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	4.65% 135kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	43% 31g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	20% 11g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	23.5% 0.31mg	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	62.5% 250μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	18.7% 187mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	91% 0.82mg	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	36.2% 2.9mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Raw Broccoli has 3.2 times more Vitamin B1, 1.2 times more Vitamin B3, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 5.7 times more Vitamin B9, 52.5 times more Vitamin C, 7.1 times more Vitamin E and 33.9 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.3 times more Vitamin A, 2.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Raw Broccoli has 1.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 1.2 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.7 times more Calcium, 4.2 times more Copper, 1.9 times more Selenium and 1.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 6.5 times more Fiber and 1.2 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Energy, 4.1 times more Fat, 11.9 times more Omega 6, 1.5 times more Carbohydrate and 4.6 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.