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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Frozen Broccoli Spears	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10% 290kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	54.6% 30.6g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	41% 410mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25% 931g	3700g per day for Men 19-50 years

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

• 1 kilogram of Frozen Broccoli Spears has 2.8 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and 8.7 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 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Iron, 1.2 times more Manganese, 1.8 times more Phosphorus and 2.1 times more Potassium 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 times more Calcium, 2.3 times more Copper and 2.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium, Selenium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in one kilogram.