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

Weight per 300 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g
• Frozen Broccoli Spears: 1035g

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 Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	NA	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	21% 15.2g	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	81.7% 31g	38g per day for Men 19-50 years
Protein	46.4% 26g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	113% 1127mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	41.4% 0.37mg	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	115% 2.65mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23% 847g	25.3% 937g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D VS Frozen Broccoli Spears 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 Frozen Broccoli Spears?

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

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 3.2 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and 9.8 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.7 times more Calcium, 2 times more Copper and 1.9 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.8 times more Iron, 1.4 times more Manganese, 2.1 times more Phosphorus and 2.4 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 Frozen Broccoli Spears contain similar levels of Magnesium, Selenium, 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 4.2 times more Fat than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 3.5 times more Carbohydrate, 4.1 times more Sugars and 6.8 times more Fiber 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 Frozen Broccoli Spears offer comparable quantities of Energy and Protein per 300 calories.