Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Soymilk	24%	29%	47%

Macro Nutrients

	Cooked Broccoli Raab	Soymilk	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	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	3.4% 4.42g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Soymilk	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Soymilk	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	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: Cooked Broccoli Raab VS Soymilk per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Soymilk:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2.8 times more Vitamin B1, 2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.2 times more Vitamin B5, 2.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 23 times more Vitamin E and 85.3 times more Vitamin K than Soymilk.
• 5 ounces of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Soymilk:

• 5 ounces of Cooked Broccoli Raab have 4.7 times more Calcium, 2 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium and 4.5 times more Zinc than Soymilk.
• While 5 oz of Soymilk Unfortified contain 1.7 times more Copper and 3.7 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Soymilk contain similar levels of Magnesium, Sodium and Water per five ounces.
• 5 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2.7 times more Omega 3 and 4.7 times more Fiber than Soymilk.
• While 5 oz of Soymilk Unfortified contain 18.8 times more Omega 6, 2 times more Carbohydrate and 6.4 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Soymilk offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 5 ounces of Soymilk provide inadequate amounts of Fiber
• Both Cooked Broccoli Raab as well as Soymilk Unfortified provide inadequate amounts of Energy in five ounces.