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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Cooked Broccoli Raab	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	8.62% 250kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	126% 2g	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	24% 31g	38% 49.2g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	5.26% 2g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	252% 2270μg	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	118% 1180mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	159% 12.7mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 kilogram of Cooked Broccoli Raab has 4.1 times more Vitamin A, 5.8 times more Vitamin B1, 4.7 times more Vitamin B3, 4.3 times more Vitamin B5, 7.1 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C, 23 times more Vitamin E and 85.3 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 1.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab 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 Broccoli Raab vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 kilogram of Cooked Broccoli Raab has 3 times more Iron, 1.8 times more Magnesium, 6.1 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Potassium and 2.1 times more Zinc 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 2.2 times more Copper and 1.8 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Calcium, Sodium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 2.7 times more Omega 3, 14 times more Fiber and 1.5 times more Protein 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 18.8 times more Omega 6, 1.6 times more Carbohydrate and 5.9 times more Sugars than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab 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 Cooked Broccoli Raab as well as Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy in one kilogram.