Comparing Nutrients in 1 kilogram Soymilk VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Soymilk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	18.6% 540kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	55% 40g	18.6% 13.5g	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	NA	11.4% 8.3g	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	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	128% 2.94mg	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	74.3% 520mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.8% 881g	24.7% 915g	3700g per day for Men 19-50 years

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

• Soymilk Unfortified has 1.3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 27 times more Vitamin K than Soymilk Unfortified.
• Both Soymilk Unfortified and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Soymilk Unfortified as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Soymilk Unfortified has 3.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Selenium and 2.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 1.8 times more Potassium and 4 times more Zinc than Soymilk Unfortified.
• Both Soymilk Unfortified and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soymilk Unfortified has 2.1 times more Energy, 6 times more Fat, 18.8 times more Omega 6, 1.3 times more Carbohydrate and 3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Omega 3 and 5 times more Fiber than Soymilk Unfortified.
• Both Soymilk Unfortified and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 kg.
• Both Soymilk Unfortified as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.