Comparing Nutrients in 100 grams Boiled Broccoli VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	1.34% 1.74g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.57% 0.41g	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	1.02% 0.74g	0% 0g	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	% 0.49g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.56g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	6.47% 58.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	1.03% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11% 3.34μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	4.93% 19.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.17% 49IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4% 40mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	9.1% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	9.04% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	130% 58.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.57% 67mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.53% 1.94μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 100 grams of Boiled Broccoli have 1.3 times more Vitamin A, 3.4 times more Vitamin B3, 7.5 times more Vitamin B5, 4.1 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 g of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams 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

Comparing minerals per 100 grams for Boiled Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 100 grams of Boiled Broccoli have 1.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 g of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.1 times more Calcium and 1.3 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Manganese, Selenium, Sodium and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 4.1 times more Carbohydrate and 6.6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Protein per 100 grams.
• 100 grams of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Broccoli as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in 100 grams.