Comparing Nutrients in 7 ounces Broccoli Raab VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Soymilk	24%	29%	47%

Macro Nutrients

	Broccoli Raab	Soymilk	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Soymilk	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Soymilk	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.72% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Soymilk per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 14.7 times more Vitamin E and 74.7 times more Vitamin K than Soymilk.
• Both Broccoli Raab and Soymilk provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Soymilk:

• 7 ounces of Broccoli Raab have 4.3 times more Calcium, 3.3 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 6.4 times more Zinc than Soymilk.
• While 7 oz of Soymilk Unfortified contain 3 times more Copper, 4.8 times more Selenium and 1.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Soymilk contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.5 times more Omega 3 and 4.5 times more Fiber than Soymilk.
• While 7 oz of Soymilk Unfortified contain 20.1 times more Omega 6, 2.2 times more Carbohydrate and 10.5 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Soymilk offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Omega 6
• 7 ounces of Soymilk provide inadequate amounts of Fiber
• Both Raw Broccoli Raab as well as Soymilk Unfortified provide inadequate amounts of Energy in seven ounces.