Comparing Nutrients in 5 ounces Soymilk VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Soymilk	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	7.8% 5.66g	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	24% 0.31mg	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	6.38% 25.5μg	25% 101μg	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	0% 0mg	58.3% 52.4mg	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	1.04% 0.16mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12% 0.11mg	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	11.3% 0.91mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	23.4% 0.54mg	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	10.5% 73.7mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.3mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk VS Cooked Broccoli Raab per 5 oz

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

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

• 5 oz of Cooked Broccoli Raab contain more Vitamin A, 2.8 times more Vitamin B1, 2 times more Vitamin B2, 3.9 times more Vitamin B3, 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 Unfortified.
• Both Soymilk and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Soymilk Unfortified as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Soymilk have 1.7 times more Copper and 3.7 times more Selenium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 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 Unfortified.
• Both Soymilk and Cooked Broccoli Raab 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 Soymilk have 18.8 times more Omega 6, 2 times more Carbohydrate and 6.4 times more Sugars than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.7 times more Omega 3 and 4.7 times more Fiber than Soymilk Unfortified.
• Both Soymilk and Cooked Broccoli Raab offer comparable quantities of Protein per five ounces.
• 5 ounces of Soymilk provide inadequate amounts of Fiber
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• Both Soymilk Unfortified as well as Cooked Broccoli Raab provide inadequate amounts of Energy in five ounces.