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

Weight per 300 calories

• Broccoli: 882g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

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

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Broccoli	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	3.37% 3.26g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	5.85% 1.87g	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	12% 16g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 5.06g	g per day for Men 19-50 years
Fiber	60.4% 23g	12% 4.55g	38g per day for Men 19-50 years
Protein	44.4% 25g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	9.45% 1.4mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	41.5% 415mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	21.3% 788g	23% 847g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.8 times more Vitamin B3, 6.8 times more Vitamin B5, 3.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.9 times more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 300 calories for Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Raw Broccoli has 1.5 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.7 times more Calcium and 1.7 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Manganese, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 3.7 times more Carbohydrate, 4 times more Sugars, more Fructose and 5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.5 times more Fat and 1.9 times more Saturated Fat than Raw Broccoli.
• Both Raw Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Broccoli as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.