Comparing Nutrients in 1 kilogram Boiled Broccoli VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	12% 350kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	19% 14g	5.66% 4.1g	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	10.2% 7.4g	0% 0g	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	% 4.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 5.57g	g per day for Men 19-50 years
Fiber	87% 33g	13% 5g	38g per day for Men 19-50 years
Protein	42.5% 24g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	111% 33.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	49.3% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.7% 490IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	40% 400mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1298% 584μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 670mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	24% 893g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Boiled Broccoli has 1.3 times more Vitamin A, 3.4 times more Vitamin B3, 7.5 times more Vitamin B5, 4.1 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E

Comparing minerals per 1 kilogram for Boiled Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Boiled Broccoli has 1.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains 3.1 times more Calcium and 1.3 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Manganese, Selenium, Sodium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 4.1 times more Carbohydrate and 6.6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Broccoli as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in one kilogram.