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

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g

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 Broccoli Spears or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Frozen Broccoli Spears	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	0.56% 0.18g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	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	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	7% 5.07g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	4% 1.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	22% 197μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	81% 324μg	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	262% 236mg	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	31% 4.66mg	3.15% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	14% 141mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	27.6% 0.25mg	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	31% 2.5mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	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	29% 203mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	10.7% 5.88μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	8.44% 312g	7.63% 282g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

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

• 100 calories of Frozen Broccoli Spears have 3.2 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and 9.8 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin A per 100 calories.
• 100 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

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

• 100 calories of Frozen Broccoli Spears have 1.8 times more Iron, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium and 1.2 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.7 times more Calcium, 2 times more Copper and 1.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium, Selenium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 3.5 times more Carbohydrate, 4.1 times more Sugars, 6.8 times more Fiber and 1.2 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.2 times more Fat than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.