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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.9% 171kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.54% 0.81g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	20% 14.5g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	34.5% 13g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	24.3% 218μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	61% 0.79mg	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	8.93% 35.7μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	141% 3.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28.4% 171IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Calcium	49% 488mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	21% 1.67mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	33.5% 0.77mg	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	24.4% 171mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.57% 354g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Vitamin A, 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 5.9 times more Vitamin B5, 6.5 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 47 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 3.1 times more Calcium, 2.7 times more Copper and 1.4 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 1.2 times more Energy, 3.6 times more Fat, 11.5 times more Omega 6 and 2.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Omega 3, 1.5 times more Carbohydrate and 16.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.