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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	9.66% 280kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.57g	g per day for Men 19-50 years
Fiber	79% 30g	13% 5g	38g per day for Men 19-50 years
Protein	55.4% 31g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	33% 330mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	76.3% 6.1mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	70% 490mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen 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 Cooked Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.8 times more Vitamin B3, 3.3 times more Vitamin B5, 2.7 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 8.5 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 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Cooked Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Iron and 1.5 times more Phosphorus 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 3.8 times more Calcium, 2.4 times more Copper, 2.8 times more Selenium and 3.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium, Manganese, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.1 times more Carbohydrate, 3.6 times more Sugars and 6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Cooked Chopped Frozen 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 Chopped Frozen Broccoli as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in one kilogram.