Comparing Nutrients in 100 grams 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	1.17% 34kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	3.44% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	7.65% 9.95g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	11% 7.86g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	5.92% 0.077mg	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	15.8% 63μg	2.75% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.67% 40IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	2.5% 3μg	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	4.7% 47mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	23% 0.21mg	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	9.13% 0.73mg	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	9.43% 66mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.3% 85.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Broccoli as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.