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

Weight per 100 calories

• Boiled Broccoli: 286g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Broccoli or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	1.7% 1.24g	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	2.9% 2.1g	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	% 1.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 1.7g	g per day for Men 19-50 years
Fiber	25% 9.43g	4% 1.5g	38g per day for Men 19-50 years
Protein	12% 6.8g	15.5% 8.67g	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	24.4% 220μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.7% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77% 309μg	15% 59.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	140% 3.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.7% 148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	3.15% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	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	11.4% 114mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	27.6% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	393% 177μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.3% 191mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	10.7% 5.88μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	6.9% 255g	7.63% 282g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.2 times more Vitamin A, 3.2 times more Vitamin B3, 7.1 times more Vitamin B5, 3.8 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 8.8 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.

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

• Boiled and Drained Broccoli has 1.4 times more Iron, 1.2 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.3 times more Calcium, 1.4 times more Copper and 1.3 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Manganese, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has 3.9 times more Carbohydrate, 3.2 times more Sugars, more Fructose and 6.2 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.2 times more Fat, 2.8 times more Saturated Fat and 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Broccoli as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.