Comparing Nutrients in 7 ounces SILK Plain, soymilk VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
SILK Plain, soymilk	29%	38%	33%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	SILK Plain, soymilk	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	3.38% 3.27g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.02% 6.53g	11% 14.2g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	SILK Plain, soymilk	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	30.5% 0.4mg	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	4.96% 20μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	102% 2.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.2% 97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Plain, soymilk	Boiled Broccoli	Recommended Dietary Allowance
Calcium	24.4% 244mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	NA	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	11% 0.87mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.38mg	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	NA	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Plain, soymilk VS Boiled Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of SILK Plain, soymilk vs Boiled Broccoli:

• 7 ounces of SILK Plain, soymilk have 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain 10.8 times more Vitamin B9 and more Vitamin C than SILK Plain, soymilk.
• 7 ounces of SILK Plain, soymilk have insufficient amounts of Vitamin C
• 7 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for SILK Plain, soymilk vs Boiled Broccoli:

• 7 ounces of SILK Plain, soymilk have 3.1 times more Calcium and 1.4 times more Selenium than Boiled Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain 1.5 times more Iron, 1.3 times more Magnesium, 2.4 times more Potassium and 1.8 times more Zinc than SILK Plain, soymilk.
• Both SILK Plain, soymilk and Boiled Broccoli contain similar levels of Sodium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of SILK Plain, soymilk have 1.8 times more Sugars and 1.2 times more Protein than Boiled Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain 2.2 times more Carbohydrate and 8.3 times more Fiber than SILK Plain, soymilk.
• 7 ounces of SILK Plain, soymilk provide inadequate amounts of Fiber
• Both SILK Plain, soymilk as well as Boiled and Drained Broccoli provide inadequate amounts of Energy in seven ounces.