Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	9.66% 280kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	34.4% 5.84g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	50.3% 36.5g	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	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	79% 30g	5.26% 2g	38g per day for Men 19-50 years
Protein	55.4% 31g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	24% 0.31mg	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	140% 560μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	354% 8.5μg	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	71.7% 430IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	33% 330mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	183% 1.65mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	27% 0.62mg	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	70% 490mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Soymilk, original and vanilla, 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, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Vitamin B1, 2.6 times more Vitamin B5, 4.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 12 times more Vitamin E and 29.4 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 2.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin A and Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.5 times more Iron and 3.6 times more Manganese than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 3.7 times more Calcium, 4.9 times more Copper, 3.3 times more Selenium and 4.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Magnesium, Phosphorus, 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 15 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 1.8 times more Omega 3, 44.9 times more Omega 6 and 2.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 1 kilogram of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Boiled Chopped Frozen Broccoli as well as Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy in one kilogram.