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

Weight per 100 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g
• Cooked Chopped Frozen Broccoli: 357g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	14.7% 19g	130g per day for Men 19-50 years
Sugars	18% 13g	7.24% 5.25g	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	1.88% 0.71g	28% 10.7g	38g per day for Men 19-50 years
Protein	15.8% 8.82g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	24.2% 218μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.55% 0.079mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	35.7% 0.46mg	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	6.25% 25μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.2% 0.82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.4% 146IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.29mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.85% 8.2μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	41.4% 414mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	13.5% 0.12mg	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	15.6% 1.25mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	NA	34.6% 0.8mg	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	44.4% 311mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	8.94% 331g	8.76% 324g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B3, 5.4 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 38.3 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A per 100 calories.
• 100 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 100 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 100 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 3.5 times more Calcium, 3.7 times more Copper, 1.8 times more Phosphorus, 2.6 times more Selenium and 5.2 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Potassium and 2.8 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 10.5 times more Omega 3, 1.3 times more Carbohydrate, 15 times more Fiber and 1.3 times more Protein than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 100 calories.
• 100 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.