Comparing Nutrients in 300 calories Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Frozen Chopped Broccoli

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Frozen Chopped Broccoli: 1154g

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

Discover which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	7.94% 7.7g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	42.4% 55g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	91% 34.6g	38g per day for Men 19-50 years
Protein	42.5% 24g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	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	12.3% 0.16mg	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	22.5% 90μg	193% 773μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 10μg	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	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	123% 1230mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	124% 870mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	25% 927g	28.5% 1055g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, 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, original and vanilla, light, with added calcium, vitamins A and D or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Frozen Chopped Broccoli:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 9.4 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C, 23.5 times more Vitamin E and 58.5 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Frozen Chopped Broccoli provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Soymilk, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D vs Frozen Chopped Broccoli:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.9 times more Calcium, 2 times more Copper, 1.5 times more Phosphorus and 1.7 times more Sodium than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Iron, 1.4 times more Magnesium, 2.1 times more Potassium, 1.4 times more Selenium and 2.4 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D have 2.3 times more Fat, 10.6 times more Omega 6 and 1.7 times more Sugars than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Omega 3, 1.6 times more Carbohydrate, 11.5 times more Fiber and 1.4 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6