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

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	14.4% 18.8g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	23% 16.6g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	39% 349μg	30.7% 277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	8.37% 0.11mg	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	122% 490μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	43.5% 1.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	18% 181mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	63% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	NA	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	43.4% 304mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	17.2% 259mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11% 405g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Broccoli has 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.
• While 1 lb of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contains 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K

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

• 1 pound of Boiled Broccoli has 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.
• While 1 lb of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contains 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.
• Both Boiled Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Selenium and Water per one pound.
• 1 pound of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 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.
• While 1 lb of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contains 2.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Protein per one pound.
• 1 pound of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy and Omega 6 in one pound.