Comparing Nutrients in 7 ounces Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.66% 3.45g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	4.02% 2.9g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10% 5.68g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	13% 115μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22% 6.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.77% 39μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	92% 2.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	88.4% 79.6mg	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	2.06% 0.31mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	24.6% 246mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	7.5% 0.067mg	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	11.4% 0.91mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	19.2% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5% 185g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Vitamin B3, 3.3 times more Vitamin B5, 2.7 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 8.5 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.8 times more Calcium, 2.4 times more Copper, 1.2 times more Magnesium, 2.8 times more Selenium and 3.4 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Iron and 1.5 times more Phosphorus than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli contain similar levels of Manganese, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Chopped Frozen Broccoli contain 3.1 times more Carbohydrate, 3.6 times more Sugars and 6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy in seven ounces.