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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Broccoli	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	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	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.24% 1.63g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	20% 11g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	NA	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	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	393% 354mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	18.7% 187mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	NA	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.87% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Soymilk, original and vanilla, light, unsweetened, 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 Broccoli vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Broccoli have 9 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• 14 ounces of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

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

• 14 ounces of Broccoli have 1.6 times more Iron, 1.6 times more Magnesium, 2.7 times more Potassium and 4.1 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 2.6 times more Calcium, 1.6 times more Phosphorus and 1.9 times more Sodium than Raw Broccoli.
• Both Broccoli and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Water per 14 ounces.
• 14 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli have 1.7 times more Carbohydrate, 4.1 times more Sugars and 4.3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Broccoli and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Broccoli as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in 14 ounces.