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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	14% 18.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	7% 5.07g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	4% 1.5g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	81% 324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	262% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	37.6% 376mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	13.8% 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	17.4% 1.4mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	38.4% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	7.63% 282g	8.44% 312g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 100 calories:

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