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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Frozen Broccoli Spears	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	3.63% 3.5g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	12% 16g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.06g	g per day for Men 19-50 years
Fiber	81.7% 31g	12% 4.55g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	42.4% 424mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	83% 0.75mg	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	93% 7.45mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	25.3% 937g	23% 847g	3700g per day for Men 19-50 years

Frozen Broccoli Spears 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 - Frozen Broccoli Spears or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

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

• 300 calories of Frozen Broccoli Spears have 3.2 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and 9.8 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 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Frozen Broccoli Spears have 1.8 times more Iron, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium and 1.2 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 2.7 times more Calcium, 2 times more Copper and 1.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium, Selenium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 3.5 times more Carbohydrate, 4.1 times more Sugars, 6.8 times more Fiber and 1.2 times more Protein 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 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.