Comparing Nutrients in 300 calories Boiled Broccoli VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Boiled Broccoli: 857g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g

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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Boiled Broccoli	Soymilk, original and vanilla, light, 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	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	2.15% 0.69g	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	26% 34g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5% 3.6g	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	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	14% 5.3g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	231% 926μg	15.4% 61.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.6% 2.03μg	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	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	NA	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	34.3% 343mg	109% 1085mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	NA	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	50.7% 4.06mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	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	82% 574mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	NA	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	20.7% 765g	22% 812g	3700g per day for Men 19-50 years

Boiled Broccoli VS Soymilk, Original And Vanilla, Light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 300 calories of Boiled Broccoli have 15 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 1.5 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Boiled Broccoli vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 300 calories of Boiled Broccoli have 1.4 times more Iron, 1.6 times more Magnesium, 2.4 times more Potassium and 4.4 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 3.2 times more Calcium, 1.6 times more Phosphorus and 1.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 1.8 times more Carbohydrate, 3.3 times more Sugars and 5.3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 2.1 times more Fat than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 300 calories.