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

Weight per 300 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g
• Cooked Chopped Frozen Broccoli: 1071g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	44% 57.3g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	21.7% 15.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.06g	NA	g per day for Men 19-50 years
Fiber	12% 4.55g	84.6% 32g	38g per day for Men 19-50 years
Protein	46.4% 26g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	101% 30.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.8% 179μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	420% 10μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	477% 430mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.2% 445IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	113% 1127mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	40.5% 0.36mg	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	52.3% 4.2mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	1180% 531μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.6% 291mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23% 847g	26.3% 972g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.3 times more Vitamin B3, 3.9 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.2 times more Calcium, 2 times more Copper, 2.4 times more Selenium and 2.9 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Iron, 1.3 times more Manganese, 1.8 times more Phosphorus and 1.4 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 11.4 times more Fat than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.6 times more Carbohydrate, 4.2 times more Sugars, 7.1 times more Fiber and 1.3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.