Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Soymilk	24%	29%	47%

Macro Nutrients

	Frozen Broccoli Spears	Soymilk	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 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% 6.07g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Soymilk	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Soymilk	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	2.25% 33.7mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.72% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Soymilk per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.7 times more Vitamin B2, 2.3 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 33.8 times more Vitamin K than Soymilk.
• While 7 oz of Soymilk Unfortified contain 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Calcium, 2.1 times more Potassium and 2.8 times more Zinc than Soymilk.
• While 7 oz of Soymilk Unfortified contain 3.6 times more Copper, 1.6 times more Magnesium, 2.5 times more Selenium and 3 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk contain similar levels of Iron, Manganese, 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 Frozen Broccoli Spears have 1.7 times more Omega 3 and 5 times more Fiber than Soymilk.
• While 7 oz of Soymilk Unfortified contain 15.8 times more Omega 6 and 2.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 7 ounces of Soymilk provide inadequate amounts of Fiber
• Both Frozen Broccoli Spears as well as Soymilk Unfortified provide inadequate amounts of Energy in seven ounces.