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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Energy	6.73% 195kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	25% 32.6g	130g per day for Men 19-50 years
Sugars	23% 16.6g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	39.4% 15g	38g per day for Men 19-50 years
Protein	21% 11.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	27.7% 249μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	69.8% 0.91mg	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	10.2% 41μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.5% 195IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Calcium	55.8% 558mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	24% 1.9mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	38.3% 0.88mg	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	28% 195mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 405g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Vitamin A, 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 5.9 times more Vitamin B5, 6.5 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 47 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 3.1 times more Calcium, 2.7 times more Copper and 1.4 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 1.2 times more Energy, 3.6 times more Fat, 11.5 times more Omega 6 and 2.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Omega 3, 1.5 times more Carbohydrate and 16.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Protein per 1 lb.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.