Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Frozen Chopped Broccoli	Chocolate Soymilk	Recommended Dietary Allowance
Energy	8.97% 260kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	36.8% 47.8g	76.5% 100g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	108% 78.6g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	10.5% 4g	38g per day for Men 19-50 years
Protein	50% 28g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	59.2% 0.77mg	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	168% 670μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	292% 7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	19% 17mg	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	81.3% 12mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	56% 560mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	229% 2.06mg	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	101% 8.1mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	NA	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	71.4% 500mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Chocolate Soymilk per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Chocolate Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Chocolate Soymilk:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 2.4 times more Vitamin B1, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 6.1 times more Vitamin B9, 33.2 times more Vitamin C, 122 times more Vitamin E and 27 times more Vitamin K than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 2.7 times more Vitamin B2 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chocolate Soymilk provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Chocolate Soymilk:

• 1 kilogram of Frozen Chopped Broccoli has 2.2 times more Calcium, 1.7 times more Iron, 1.5 times more Potassium and 1.4 times more Zinc than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 5.4 times more Copper, 1.7 times more Selenium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chocolate Soymilk contain similar levels of Magnesium, Phosphorus and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.4 times more Omega 3, 7.5 times more Fiber and 1.2 times more Protein than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 2.4 times more Energy, 18.8 times more Omega 6, 2.1 times more Carbohydrate and 5.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Chocolate Soymilk provide inadequate amounts of Fiber