Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS SILK Coffee, soymilk

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
SILK Coffee, soymilk	13%	21%	66%

Macro Nutrients

	Frozen Broccoli Spears	SILK Coffee, soymilk	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	26% 18.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.07g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	SILK Coffee, soymilk	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	30.6% 0.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	SILK Coffee, soymilk	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	NA	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS SILK Coffee, soymilk per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs SILK Coffee, soymilk:

• 7 ounces of Frozen Broccoli Spears have 13.4 times more Vitamin B9 and more Vitamin C than SILK Coffee, soymilk.
• While 7 oz of SILK Coffee, soymilk contain 1.8 times more Vitamin B2 and more Vitamin B12 than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of SILK Coffee, soymilk have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs SILK Coffee, soymilk:

• 7 ounces of Frozen Broccoli Spears have more Iron, more Magnesium, 1.9 times more Potassium and more Selenium than SILK Coffee, soymilk.
• While 7 oz of SILK Coffee, soymilk contain 3 times more Calcium and 2.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and SILK Coffee, soymilk contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of SILK Coffee, soymilk lack sufficient amounts of Iron, Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Fiber and 1.5 times more Protein than SILK Coffee, soymilk.
• While 7 oz of SILK Coffee, soymilk contain 2.1 times more Energy, 1.9 times more Carbohydrate and 6.4 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of SILK Coffee, soymilk provide inadequate amounts of Fiber