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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	NA	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	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	2.57% 1.86g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 2.53g	g per day for Men 19-50 years
Fiber	39.4% 15g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	39% 349μg	29.3% 264μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.5% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	22.3% 89.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	210% 5.03μg	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	37% 222IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	18% 181mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	41.3% 0.37mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	41% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	589% 265μg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	11% 405g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Soymilk (all flavors), unsweetened, 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), unsweetened, 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), unsweetened, with added calcium, vitamins A and D:

• 1 pound of Boiled Broccoli has 1.3 times more Vitamin A, 3.4 times more Vitamin B3, 7.5 times more Vitamin B5, 4.1 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 lb of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains 2.4 times more Vitamin B1, 1.7 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), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E

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

• 1 pound of Boiled Broccoli has 1.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 lb of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains 3.1 times more Calcium and 1.3 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Manganese, Selenium, Sodium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 4.1 times more Carbohydrate and 6.6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Protein per one pound.
• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Broccoli as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in one pound.