Comparing Nutrients in 100 grams Soymilk VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Soymilk	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.86% 54kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.83% 6.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	5.5% 4g	2.03% 1.47g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.58% 0.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	13.5% 0.18mg	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	4.5% 18μg	23.5% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76% 68.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.73% 0.11mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.5% 25mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	4% 0.036mg	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	8% 0.64mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	11% 0.26mg	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	7.43% 52mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Soymilk versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Soymilk vs Frozen Broccoli Spears:

• 100 grams of Soymilk have 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain more Vitamin A, 1.7 times more Vitamin B2, 2.3 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 33.8 times more Vitamin K than Soymilk Unfortified.
• Both Soymilk and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Soymilk Unfortified as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Soymilk vs Frozen Broccoli Spears:

• 100 grams of Soymilk have 3.6 times more Copper, 1.6 times more Magnesium, 2.5 times more Selenium and 3 times more Sodium than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.6 times more Calcium, 2.1 times more Potassium and 2.8 times more Zinc than Soymilk Unfortified.
• Both Soymilk and Frozen Broccoli Spears contain similar levels of Iron, Manganese, Phosphorus and Water per 100 grams.
• 100 grams of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soymilk have 15.8 times more Omega 6 and 2.7 times more Sugars than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.7 times more Omega 3 and 5 times more Fiber than Soymilk Unfortified.
• Both Soymilk and Frozen Broccoli Spears offer comparable quantities of Carbohydrate and Protein per 100 grams.
• 100 grams of Soymilk provide inadequate amounts of Fiber
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• Both Soymilk Unfortified as well as Frozen Broccoli Spears provide inadequate amounts of Energy in 100 grams.