Comparing Nutrients in 300 calories Boiled Broccoli VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Boiled Broccoli: 857g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

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

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	12% 16g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.14% 3.73g	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	8.75% 6.34g	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	% 4.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 5.06g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	12% 4.55g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	231% 926μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	34.3% 343mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 574mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	20.7% 765g	23% 847g	3700g per day for Men 19-50 years

Boiled Broccoli VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Boiled Broccoli have 1.2 times more Vitamin A, 3.2 times more Vitamin B3, 7.1 times more Vitamin B5, 3.8 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 8.8 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 300 calories of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Boiled Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Boiled Broccoli have 1.4 times more Iron, 1.2 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.3 times more Calcium, 1.4 times more Copper and 1.3 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Manganese, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 3.9 times more Carbohydrate, 3.2 times more Sugars, more Fructose and 6.2 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.2 times more Fat and 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.