Comparing Nutrients in 5 ounces Boiled Broccoli VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Boiled Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	11% 14g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	15.4% 11g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	12% 109μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	8.4% 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	38.3% 153μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.45% 56.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	13.6% 95mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.28% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Boiled and Drained Broccoli has 2.9 times more Vitamin B1, 6.9 times more Vitamin B5, 2.6 times more Vitamin B6, 9.8 times more Vitamin B9, 38.2 times more Vitamin C, 13.2 times more Vitamin E and 47 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 2.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin A and Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Boiled and Drained Broccoli has 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.2 times more Calcium, 3.4 times more Copper, 3 times more Selenium and 1.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.6 times more Omega 3 and 8.3 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.8 times more Energy, 3.7 times more Fat, 11.5 times more Omega 6, 1.4 times more Carbohydrate and 5.7 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Broccoli as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.