Comparing Nutrients in 300 calories Chocolate Soymilk VS Boiled Cauliflower

Weight per 300 calories

• Chocolate Soymilk: 476g
• Boiled Cauliflower: 1304g

Chocolate Soymilk has 2.7 times more energy per 100g than Boiled Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Chocolate Soymilk or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Chocolate Soymilk	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.3g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.4g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	37.4% 27g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	79% 30g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	174% 2.26mg	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	13% 52.4μg	143% 574μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	642% 578mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.32% 0.048mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	12% 119mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	26% 0.23mg	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	28.6% 2.3mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	34.7% 243mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	11% 408g	32.8% 1213g	3700g per day for Men 19-50 years

Chocolate Soymilk VS Boiled Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chocolate Soymilk or Boiled Cauliflower?

Lets compare vitamin content per 300 calories of Chocolate Soymilk vs Boiled Cauliflower:

• 300 calories of Chocolate Soymilk have 1.8 times more Vitamin B2 and more Vitamin B12 than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 5.2 times more Vitamin B1, 2.2 times more Vitamin B3, 15.6 times more Vitamin B5, 6.2 times more Vitamin B6, 11 times more Vitamin B9, 71.4 times more Vitamin C, 19.2 times more Vitamin E and 12.6 times more Vitamin K than Unfortified Chocolate Soymilk.
• 300 calories of Chocolate Soymilk have insufficient amounts of Vitamin E
• 300 calories of Boiled Cauliflower have insufficient amounts of Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chocolate Soymilk vs Boiled Cauliflower:

• 300 calories of Chocolate Soymilk have 4.2 times more Copper, 2.9 times more Selenium and 1.3 times more Sodium than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 1.8 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Zinc and 3 times more Water than Unfortified Chocolate Soymilk.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chocolate Soymilk have 1.2 times more Fat, 4.3 times more Omega 6 and 1.4 times more Sugars than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 6.1 times more Omega 3, 15.8 times more Fiber and 2.2 times more Protein than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Boiled Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Chocolate Soymilk provide inadequate amounts of Fiber
• 300 calories of Boiled Cauliflower provide inadequate amounts of Omega 6