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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.66% 280kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	50.3% 36.5g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	5.26% 2g	87% 33g	38g per day for Men 19-50 years
Protein	44% 24.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	154% 2mg	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	17.5% 70μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68.3% 410IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Calcium	116% 1160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	43.8% 3.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	124% 870mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25% 927g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Boiled Broccoli:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Vitamin A, 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 8.3 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin C, 18.1 times more Vitamin E and 61.3 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

Comparing minerals per 1 kilogram for Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Boiled Broccoli:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.9 times more Calcium, 2 times more Copper, 1.3 times more Phosphorus and 1.4 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Iron, 2.1 times more Magnesium, 2.8 times more Potassium and 4.5 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 29.8 times more Omega 3, 1.7 times more Carbohydrate and 16.5 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 1 kg.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.