Comparing Nutrients in 7 ounces Boiled Broccoli VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	2.66% 3.45g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1.12% 0.81g	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	2.03% 1.47g	0% 0g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.1g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	17% 153μg	13% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22% 6.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	9.77% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	92% 2.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.2% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	18% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	258% 116μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 133mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	5.63% 0.62mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Boiled Broccoli have 1.3 times more Vitamin A, 3.4 times more Vitamin B3, 7.5 times more Vitamin B5, 4.1 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E

Comparing minerals per 7 ounces for Boiled Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Boiled Broccoli have 1.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.1 times more Calcium and 1.3 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Manganese, Selenium, Sodium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 4.1 times more Carbohydrate and 6.6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Broccoli as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in seven ounces.