Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 333g

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

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Frozen Chopped Broccoli	Soymilk, original and vanilla, light, 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	1.15% 1.1g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.052% 0.017g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	9% 11.7g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	12% 8.7g	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	2.63% 1g	38g per day for Men 19-50 years
Protein	19.3% 11g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	22.6% 203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	4.1% 0.053mg	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	64.4% 258μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	241% 217mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26% 157IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	4.44% 5.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	21.5% 215mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	32% 0.29mg	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	39% 3.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	27.5% 192mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	14% 7.67μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	9.5% 352g	8.35% 309g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 100 calories of Frozen Chopped Broccoli have 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 9.4 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C, 23.5 times more Vitamin E and 58.5 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin A per 100 calories.
• 100 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 100 calories of Frozen Chopped Broccoli have 2.2 times more Iron, 1.4 times more Magnesium, 2.1 times more Potassium, 1.4 times more Selenium and 2.4 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 1.9 times more Calcium, 2 times more Copper, 1.5 times more Phosphorus and 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 2.5 times more Omega 3, 1.6 times more Carbohydrate, 11.5 times more Fiber and 1.4 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.3 times more Fat, 10.6 times more Omega 6 and 1.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6