Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g

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

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soymilk, original and vanilla, light, 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	1.33% 1.3g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	22.2% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	27% 35g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	36% 26g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	7.9% 3g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	12.3% 0.16mg	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	150% 600μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	417% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.3% 470IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	35.4% 354mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	96% 0.86mg	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	81.7% 6.54mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	75% 525mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	26.3% 972g	25% 927g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

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

• 300 calories of Cooked Chopped Frozen Broccoli have 1.6 times more Vitamin B1, 2.2 times more Vitamin B3, 8.7 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C, 23.6 times more Vitamin E and 59 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

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

• 300 calories of Cooked Chopped Frozen Broccoli have 1.5 times more Iron, 1.3 times more Potassium and 1.3 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.5 times more Calcium, 2.4 times more Copper, 1.7 times more Phosphorus, 3.1 times more Selenium and 4.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.6 times more Carbohydrate, 10.7 times more Fiber and 1.4 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 6 times more Fat, 27.1 times more Omega 6 and 1.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6