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

Weight per 300 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g
• Broccoli: 882g

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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	54% 39g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	5.64% 2.14g	60.4% 23g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Vitamin A	72.6% 654μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Calcium	124% 1243mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	27% 993g	21.3% 788g	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 Broccoli:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.4 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 6 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 8 times more Vitamin E and 36.4 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 3 times more Calcium, 3.1 times more Copper, 1.6 times more Phosphorus, 2.1 times more Sodium and 1.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Iron, 1.7 times more Magnesium, 2.5 times more Potassium and 3.4 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 Raw Broccoli have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.6 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 7.6 times more Fat, more Saturated Fat, 13 times more Omega 3, 1.3 times more Carbohydrate and 10.7 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 Raw Broccoli have similar amounts of Energy and Protein per 300 kcal.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.