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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	15% 19.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	21.5% 15.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	10% 5.6g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	3.53% 0.18mg	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	31.3% 125μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.2% 79.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.33% 93mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	45.4% 0.41mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.1% 29.8mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Raw Broccoli has 3.2 times more Vitamin B1, 1.2 times more Vitamin B3, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 5.7 times more Vitamin B9, 52.5 times more Vitamin C, 7.1 times more Vitamin E and 33.9 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.3 times more Vitamin A, 2.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.

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

• Raw Broccoli has 1.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 1.2 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.7 times more Calcium, 4.2 times more Copper, 1.9 times more Selenium and 1.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 6.5 times more Fiber and 1.2 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Energy, 4.1 times more Fat, 11.9 times more Omega 6, 1.5 times more Carbohydrate and 4.6 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.