Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Soymilk	24%	29%	47%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Soymilk	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	11% 7.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	11% 6.15g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Soymilk	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11.8% 0.15mg	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	15% 59.5μg	8.93% 35.7μg	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	88.4% 79.6mg	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	17.5% 2.6mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Soymilk	Recommended Dietary Allowance
Calcium	10% 101mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	28.2% 0.25mg	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	15% 1.2mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	19.2% 0.44mg	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	15.6% 109mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.72% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Soymilk:

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 12 times more Vitamin E and 29.4 times more Vitamin K than Soymilk.
• While 7 oz of Soymilk Unfortified contain 1.4 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Soymilk provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Soymilk:

• 7 ounces of Boiled Spears Frozen Broccoli have 2 times more Calcium, 1.5 times more Manganese, 1.5 times more Potassium and 2.5 times more Zinc than Soymilk.
• While 7 oz of Soymilk Unfortified contain 3 times more Copper, 2.5 times more Selenium and 2.1 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Soymilk contain similar levels of Iron, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 5 times more Fiber than Soymilk.
• While 7 oz of Soymilk Unfortified contain 1.8 times more Omega 3, 44.9 times more Omega 6 and 2.7 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Soymilk offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 7 ounces of Soymilk provide inadequate amounts of Fiber
• Both Boiled and Drained Spears Frozen Broccoli as well as Soymilk Unfortified provide inadequate amounts of Energy in seven ounces.