Comparing Nutrients in 1 kilogram Soymilk VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soymilk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	18.6% 540kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	41% 53.5g	130g per day for Men 19-50 years
Sugars	55% 40g	20.3% 14.7g	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	15.8% 6g	79% 30g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	100% 1.3mg	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	45% 180μg	140% 560μg	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	0% 0mg	446% 401mg	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	7.33% 1.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	37.8% 0.34mg	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	80% 6.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	74.3% 520mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.8% 881g	24.5% 907g	3700g per day for Men 19-50 years

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

• Soymilk Unfortified has 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, 12 times more Vitamin E and 29.4 times more Vitamin K than Soymilk Unfortified.
• Both Soymilk Unfortified and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 kg.
• Both Soymilk Unfortified as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soymilk vs Cooked Chopped Frozen Broccoli:

• Soymilk Unfortified has 3.8 times more Copper, 1.9 times more Magnesium, 6.9 times more Selenium and 4.6 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium and 2.3 times more Zinc than Soymilk Unfortified.
• Both Soymilk Unfortified and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Manganese, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soymilk Unfortified has 1.9 times more Energy, 14.6 times more Fat, 1.8 times more Omega 3, 44.9 times more Omega 6 and 2.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5 times more Fiber than Soymilk Unfortified.
• Both Soymilk Unfortified and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Soymilk Unfortified as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.