Comparing Nutrients in 5 ounces Broccoli VS Vitasoy USA, Vitasoy Organic Creamy Original Soymilk

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	26%	33%	41%

Macro Nutrients

	Broccoli	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	4.9% 6.38g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	3.9% 2.83g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	7.14% 4g	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	NA	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	22.3% 89.3μg	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.27% 49.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	NA	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	13% 1.03mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	NA	700mg per day for Men 19-50 years
Potassium	13% 448mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	6.24% 94mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Vitasoy USA, Vitasoy Organic Creamy Original Soymilk:

• Raw Broccoli has 3.5 times more Vitamin B9 than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• While Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contains 1.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli and Vitasoy USA, Vitasoy Organic Creamy Original Soymilk have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Vitasoy USA, Vitasoy Organic Creamy Original Soymilk:

• Raw Broccoli has 1.8 times more Iron, 1.3 times more Magnesium and 2.4 times more Potassium than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• While Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contains 2.7 times more Calcium and 2 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Vitasoy USA, Vitasoy Organic Creamy Original Soymilk have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.5 times more Carbohydrate and 6.5 times more Fiber than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• While Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contains 1.3 times more Energy and 4.3 times more Fat than Raw Broccoli.
• Both Raw Broccoli and Vitasoy USA, Vitasoy Organic Creamy Original Soymilk have similar amounts of Sugars and Protein per 5 oz.
• Both Raw Broccoli as well as Vitasoy USA, Vitasoy Organic Creamy Original Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.