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

Weight per 300 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g
• Frozen Chopped Broccoli: 1154g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.1% 0.36g	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	42.4% 55g	130g per day for Men 19-50 years
Sugars	54% 39g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.64% 2.14g	91% 34.6g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	72.6% 654μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	124% 1243mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	48.7% 0.44mg	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	47% 3.75mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.4mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	27% 993g	28.5% 1055g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Nonfat, With Added Calcium, Vitamins A And D VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

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

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

• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C, 16.4 times more Vitamin E and 38 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 Frozen Chopped Broccoli provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 300 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 1.9 times more Calcium, 3.1 times more Copper, 1.6 times more Phosphorus and 2.2 times more Sodium than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Iron, 1.9 times more Magnesium, 2.2 times more Potassium, 1.7 times more Selenium and 5.2 times more Zinc 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 Frozen Chopped Broccoli contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.5 times more Sugars than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 28.3 times more Omega 3 and 16.2 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 Frozen Chopped Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.