Comparing Nutrients in 1 kilogram Brussels Sprouts VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Soymilk	24%	29%	47%

Macro Nutrients

	Brussels Sprouts	Soymilk	Recommended Dietary Allowance
Energy	15% 430kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	69% 89.5g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13% 9.3g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	100% 38g	15.8% 6g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Soymilk	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Soymilk	Recommended Dietary Allowance
Calcium	42% 420mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	175% 14mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	99% 690mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.8% 881g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Soymilk per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brussels Sprouts vs Soymilk:

• 1 kilogram of Brussels Sprouts has more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 8 times more Vitamin E and 59 times more Vitamin K than Soymilk.
• Both Brussels Sprouts and Soymilk provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Brussels Sprouts as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brussels Sprouts vs Soymilk:

• 1 kilogram of Brussels Sprouts has 1.7 times more Calcium, 2.2 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Potassium and 3.5 times more Zinc than Soymilk.
• While 1 kg of Soymilk Unfortified contains 1.8 times more Copper, 3 times more Selenium and 2 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Soymilk contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brussels Sprouts has 1.3 times more Omega 3, 1.4 times more Carbohydrate and 6.3 times more Fiber than Soymilk.
• While 1 kg of Soymilk Unfortified contains 13 times more Omega 6 and 1.8 times more Sugars than Raw Brussels Sprouts.
• Both Brussels Sprouts and Soymilk offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Omega 6
• 1 kilogram of Soymilk provide inadequate amounts of Fiber
• Both Raw Brussels Sprouts as well as Soymilk Unfortified provide inadequate amounts of Energy in one kilogram.