Comparing Nutrients in 1 pound Broccoli VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	5.3% 154kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	34.7% 45g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	49% 35.7g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	23% 12.8g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	27% 0.35mg	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	71.4% 286μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.2% 181IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	21.3% 213mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	104% 0.93mg	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	41.4% 3.3mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 405g	10.5% 388g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Raw Broccoli has 3.2 times more Vitamin B1, 1.2 times more Vitamin B3, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 5.7 times more Vitamin B9, 52.5 times more Vitamin C, 7.1 times more Vitamin E and 33.9 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.3 times more Vitamin A, 2.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 1 pound for Broccoli vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Raw Broccoli has 1.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 1.2 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.7 times more Calcium, 4.2 times more Copper, 1.9 times more Selenium and 1.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 6.5 times more Fiber and 1.2 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Energy, 4.1 times more Fat, 11.9 times more Omega 6, 1.5 times more Carbohydrate and 4.6 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Omega 3 per 1 lb.
• Both Raw Broccoli as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.