Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Soymilk	24%	29%	47%

Macro Nutrients

	Frozen Chopped Broccoli	Soymilk	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	7.8% 5.66g	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	7.1% 4g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Soymilk	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.7% 95μg	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Soymilk	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	20% 0.18mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13.7% 0.32mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Soymilk per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Soymilk:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 27 times more Vitamin K than Soymilk.
• While 5 oz of Soymilk Unfortified contain 1.3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Soymilk:

• 5 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 1.8 times more Potassium and 4 times more Zinc than Soymilk.
• While 5 oz of Soymilk Unfortified contain 3.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Selenium and 2.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.4 times more Omega 3 and 5 times more Fiber than Soymilk.
• While 5 oz of Soymilk Unfortified contain 18.8 times more Omega 6, 1.3 times more Carbohydrate and 3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 5 ounces of Soymilk provide inadequate amounts of Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Soymilk Unfortified provide inadequate amounts of Energy in five ounces.