Comparing Nutrients in 100 calories Broccoli VS SILK Chocolate, soymilk

Weight per 100 calories

• Broccoli: 294g
• SILK Chocolate, soymilk: 172g

SILK Chocolate, soymilk has 1.7 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Broccoli or SILK Chocolate, soymilk?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
SILK Chocolate, soymilk	14%	22%	64%

Macro Nutrients

	Broccoli	SILK Chocolate, soymilk	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	18.6% 13.5g	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	2.76% 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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	3.63% 1.38g	38g per day for Men 19-50 years
Protein	15% 8.3g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli	SILK Chocolate, soymilk	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	NA	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	46.3% 185μg	4.3% 17.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.4% 2.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	292% 262mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14% 84.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	SILK Chocolate, soymilk	Recommended Dietary Allowance
Calcium	14% 138mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	NA	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	27% 2.15mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	6.57% 27.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	27.7% 194mg	NA	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	5.33% 2.93μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	4.7% 70.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	7.1% 263g	4.03% 149g	3700g per day for Men 19-50 years

Broccoli VS SILK Chocolate, Soymilk Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli or SILK Chocolate, soymilk?

Lets compare vitamin content per 100 calories of Broccoli vs SILK Chocolate, soymilk:

• 100 calories of Broccoli have 10.7 times more Vitamin B9 and more Vitamin C than SILK Chocolate, soymilk.
• While 100 kcal of SILK Chocolate, soymilk contain more Vitamin B12 and more Vitamin D than Raw Broccoli.
• Both Broccoli and SILK Chocolate, soymilk provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of SILK Chocolate, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Broccoli vs SILK Chocolate, soymilk:

• 100 calories of Broccoli have 2.1 times more Iron, 2.2 times more Magnesium, 3.7 times more Potassium, 2.5 times more Selenium, 1.4 times more Sodium, 2.8 times more Zinc and 1.8 times more Water than SILK Chocolate, soymilk.
• While 100 kcal of SILK Chocolate, soymilk contain 1.5 times more Calcium than Raw Broccoli.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli have 5.5 times more Fiber and 2.3 times more Protein than SILK Chocolate, soymilk.
• While 100 kcal of SILK Chocolate, soymilk contain 2.3 times more Fat and 2.7 times more Sugars than Raw Broccoli.
• Both Broccoli and SILK Chocolate, soymilk offer comparable quantities of Energy and Carbohydrate per 100 calories.