Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Soymilk	24%	29%	47%

Macro Nutrients

	Frozen Broccoli Spears	Soymilk	Recommended Dietary Allowance
Energy	10% 290kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	55% 40g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Soymilk	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Soymilk	Recommended Dietary Allowance
Calcium	41% 410mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	142% 1.28mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	97% 2.23mg	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	84.3% 590mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.8% 881g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Soymilk per 1 kg

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

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.7 times more Vitamin B2, 2.3 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 33.8 times more Vitamin K than Soymilk.
• While 1 kg of Soymilk Unfortified contains 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Soymilk:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Calcium, 2.1 times more Potassium and 2.8 times more Zinc than Soymilk.
• While 1 kg of Soymilk Unfortified contains 3.6 times more Copper, 1.6 times more Magnesium, 2.5 times more Selenium and 3 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk contain similar levels of Iron, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.7 times more Omega 3 and 5 times more Fiber than Soymilk.
• While 1 kg of Soymilk Unfortified contains 15.8 times more Omega 6 and 2.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 1 kilogram of Soymilk provide inadequate amounts of Fiber
• Both Frozen Broccoli Spears as well as Soymilk Unfortified provide inadequate amounts of Energy in one kilogram.