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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Broccoli: 882g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Broccoli	27%	8%	65%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	7.94% 7.7g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	45% 58.6g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	60.4% 23g	38g per day for Men 19-50 years
Protein	42.5% 24g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	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	12.3% 0.16mg	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	22.5% 90μg	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Calcium	123% 1230mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	124% 870mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	25% 927g	21.3% 788g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 2.2 times more Vitamin A, 1.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 9.7 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 11.5 times more Vitamin E and 56 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

Comparing minerals per 300 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Broccoli:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3 times more Calcium, 2 times more Copper, 1.5 times more Phosphorus and 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Iron, 2.4 times more Potassium and 1.6 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 Raw Broccoli have similar amounts of Magnesium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 2.4 times more Fat, 8.7 times more Omega 6 and 1.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 20.1 times more Saturated Fat, 1.7 times more Carbohydrate and 7.6 times more Fiber 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 Raw Broccoli have similar amounts of Energy, Omega 3 and Protein per 300 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.