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

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Broccoli: 294g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Broccoli	27%	8%	65%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.14g	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	15% 19.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	6.9% 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	0% 0g	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.29g	g per day for Men 19-50 years
Fiber	4% 1.5g	20% 7.65g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	39.6% 0.51mg	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	46.3% 185μg	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	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Calcium	37.6% 376mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	16% 0.14mg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	27% 0.62mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.63% 282g	7.1% 263g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.9 times more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 3.8 times more Vitamin B3, 6.8 times more Vitamin B5, 3.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.7 times more Calcium and 1.7 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc 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 Raw Broccoli have similar amounts of Manganese, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4.5 times more Fat and 1.9 times more Saturated Fat than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Carbohydrate, 4 times more Sugars, more Fructose and 5 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 Raw Broccoli have similar amounts of Energy and Protein per 100 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.