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

Weight per 300 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g
• Boiled Broccoli: 857g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	54% 39g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	5.64% 2.14g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	72.6% 654μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	132% 1.7mg	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	18.8% 75μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	103% 2.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	618% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.2% 439IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Broccoli	Recommended Dietary Allowance
Calcium	124% 1243mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	47% 3.75mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	72.3% 1.66mg	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	133% 932mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	27% 993g	20.7% 765g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 6.7 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C, 14.5 times more Vitamin E and 49.1 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Vitamin A per 300 kcal.

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 3.6 times more Calcium, 2.6 times more Copper, 1.6 times more Phosphorus, 1.4 times more Selenium, 1.7 times more Sodium and 1.3 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Iron, 1.7 times more Magnesium, 2.2 times more Potassium and 3.6 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 300 calories:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 3.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.2 times more Fat, 23.8 times more Omega 3, 1.4 times more Carbohydrate and 13.2 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.