Comparing Nutrients in 14 ounces Soymilk VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Soymilk	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.4% 214kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.54% 0.81g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	22% 16g	8.05% 5.83g	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	6.27% 2.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	23% 13g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	53.4% 0.69mg	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	18% 71.4μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.92% 99mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	16% 0.14mg	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	31.8% 2.54mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	44% 1mg	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	29.5% 206mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.44% 349g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Soymilk versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soymilk vs Frozen Broccoli Spears:

• 14 ounces of Soymilk have 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 1.7 times more Vitamin B2, 2.3 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 33.8 times more Vitamin K than Soymilk Unfortified.
• Both Soymilk and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Soymilk Unfortified as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soymilk vs Frozen Broccoli Spears:

• 14 ounces of Soymilk have 3.6 times more Copper, 1.6 times more Magnesium, 2.5 times more Selenium and 3 times more Sodium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.6 times more Calcium, 2.1 times more Potassium and 2.8 times more Zinc than Soymilk Unfortified.
• Both Soymilk and Frozen Broccoli Spears contain similar levels of Iron, Manganese, Phosphorus and Water per 14 ounces.
• 14 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soymilk have 15.8 times more Omega 6 and 2.7 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.7 times more Omega 3 and 5 times more Fiber than Soymilk Unfortified.
• Both Soymilk and Frozen Broccoli Spears offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces of Soymilk provide inadequate amounts of Fiber
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• Both Soymilk Unfortified as well as Frozen Broccoli Spears provide inadequate amounts of Energy in 14 ounces.