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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Boiled Cauliflower: 1304g

Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.3 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 - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	79% 30g	38g per day for Men 19-50 years
Protein	42.5% 24g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	22.5% 90μg	143% 574μg	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	642% 578mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	123% 1230mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	124% 870mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25% 927g	32.8% 1213g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D VS Boiled Cauliflower 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 Boiled Cauliflower?

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

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 46.8 times more Vitamin A, 3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B3, 14.1 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 11.3 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 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 Boiled Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 5.9 times more Calcium, 3.7 times more Copper, 1.3 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Selenium and 2.5 times more Sodium than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 1.6 times more Potassium and 1.3 times more Water 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 Boiled Cauliflower contain similar levels of Iron and Zinc 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 1.3 times more Fat and 5.8 times more Omega 6 than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 4.4 times more Omega 3, 1.5 times more Carbohydrate and 10 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 Boiled Cauliflower offer comparable quantities of Energy, Sugars and Protein per 300 calories.
• 300 calories of Boiled Cauliflower provide inadequate amounts of Omega 6