Comparing Nutrients in 7 ounces Broccoli VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Broccoli	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	13% 17g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	10% 7.24g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	13.5% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.35% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	5.65% 0.073mg	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	31.3% 125μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.33% 93mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	44% 0.39mg	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% 1.45mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	7.54% 113mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli versus 7 oz of Soymilk, chocolate, nonfat, 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 Broccoli vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 7 ounces of Broccoli have 1.9 times more Vitamin B1, 1.2 times more Vitamin B3, 4.7 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 28.2 times more Vitamin K than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2 times more Vitamin A, 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• 7 ounces of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9, Vitamin C and Vitamin E

Comparing minerals per 7 ounces for Broccoli vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 7 ounces of Broccoli have 2.1 times more Iron, 2.1 times more Magnesium, 3 times more Potassium, 1.5 times more Selenium and 4.1 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.5 times more Calcium, 4.1 times more Copper, 1.3 times more Phosphorus and 1.7 times more Sodium than Raw Broccoli.
• Both Broccoli and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Water per seven ounces.
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli have 15.8 times more Omega 3 and 13 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 1.3 times more Carbohydrate and 2.1 times more Sugars than Raw Broccoli.
• Both Broccoli and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy and Omega 6 in seven ounces.