Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Frozen Chopped Broccoli	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.15% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	3.83% 4.98g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	5.1% 3.7g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	9.6% 86.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	1.97% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.74% 0.023mg	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	23.7% 95μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11% 66.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	13.5% 0.12mg	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	14.4% 1.15mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 5 ounces of Frozen Chopped Broccoli have 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 8.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 20.3 times more Vitamin E and 50.7 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Iron, 1.8 times more Potassium, 1.2 times more Selenium and 2.1 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.2 times more Calcium, 2.3 times more Copper, 1.7 times more Phosphorus and 2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2.1 times more Omega 3, 1.4 times more Carbohydrate and 10 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 12.2 times more Omega 6 and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy in five ounces.