Comparing Nutrients in 300 calories Broccoli VS Enhanced Soymilk

Weight per 300 calories

• Broccoli: 882g
• Enhanced Soymilk: 667g

Enhanced Soymilk has 1.3 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Broccoli or Enhanced Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Broccoli	Enhanced Soymilk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	17.7% 23g	130g per day for Men 19-50 years
Sugars	20.7% 15g	23.3% 17g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	7% 2.67g	38g per day for Men 19-50 years
Protein	44.4% 25g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	119% 1.55mg	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	139% 556μg	53.3% 213μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	300% 7.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	875% 787mg	53.3% 48mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	52.2% 313IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.9mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	41.5% 415mg	93% 933mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	91% 0.82mg	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	80.5% 6.44mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	NA	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	NA	700mg per day for Men 19-50 years
Potassium	82% 2788mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	28% 15.3μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	22.2% 333mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	21.3% 788g	16.4% 607g	3700g per day for Men 19-50 years

Broccoli VS Enhanced Soymilk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli or Enhanced Soymilk?

Lets compare vitamin content per 300 calories of Broccoli vs Enhanced Soymilk:

• 300 calories of Broccoli have 1.5 times more Vitamin B1, 2.6 times more Vitamin B9 and 16.4 times more Vitamin C than Enhanced Soymilk.
• While 300 kcal of Enhanced Soymilk contain 1.3 times more Vitamin B2, 3.9 times more Vitamin B3, more Vitamin B12, more Vitamin D and 2.4 times more Vitamin E than Raw Broccoli.
• Both Broccoli and Enhanced Soymilk provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Broccoli vs Enhanced Soymilk:

• 300 calories of Broccoli have 2 times more Iron, 3 times more Potassium, 1.4 times more Selenium, 2.3 times more Zinc and 1.3 times more Water than Enhanced Soymilk.
• While 300 kcal of Enhanced Soymilk contain 2.3 times more Calcium and 1.9 times more Copper than Raw Broccoli.
• Both Broccoli and Enhanced Soymilk contain similar levels of Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli have 2.5 times more Carbohydrate, 8.6 times more Fiber and 1.3 times more Protein than Enhanced Soymilk.
• While 300 kcal of Enhanced Soymilk contain 4.1 times more Fat than Raw Broccoli.
• Both Broccoli and Enhanced Soymilk offer comparable quantities of Energy and Sugars per 300 calories.