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

Weight per 300 calories

• Boiled Broccoli: 857g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

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

Which food has more nutrients per 300 calories - Boiled Broccoli or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Boiled Broccoli	Soymilk, original and vanilla, 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	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	24% 4.07g	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	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	35% 25.5g	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	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	3.67% 1.4g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	16.6% 0.22mg	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	15.7% 62.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	247% 5.93μg	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	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	34.3% 343mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	128% 1.15mg	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	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	19% 0.43mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	20.7% 765g	17% 630g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.7 times more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 7.3 times more Vitamin B5, 7.9 times more Vitamin B6, 14.7 times more Vitamin B9, more Vitamin C, 16.2 times more Vitamin E and 57.8 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin B2 per 300 kcal.

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

• Boiled and Drained Broccoli has 2 times more Iron, 1.7 times more Magnesium, 3.8 times more Manganese, 1.9 times more Phosphorus, 3 times more Potassium, 2.1 times more Zinc and 1.2 times more Water than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.5 times more Calcium and 2.2 times more Copper than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 1.9 times more Omega 3, 1.8 times more Carbohydrate and 20.3 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.9 times more Fat, 2.1 times more Saturated Fat, 9.3 times more Omega 6 and 2.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled and Drained Broccoli as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.