Comparing Nutrients in 100 calories Boiled Broccoli VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Weight per 100 calories

• Boiled Broccoli: 286g
• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 233g

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

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Boiled Broccoli	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	1.5% 1.44g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	13% 16.7g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	11.2% 8.14g	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	2.9% 2.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	12% 6.8g	6.85% 3.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	16% 144μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	NA	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	77% 309μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	11.4% 114mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	NA	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	NA	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	27.3% 191mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	5.74% 86mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	NA	11mg per day for Men 19-50 years
Water	6.9% 255g	5.65% 209g	3700g per day for Men 19-50 years

Boiled Broccoli VS Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 100 calories of Boiled Broccoli have 1.5 times more Vitamin A and more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin D than Boiled and Drained Broccoli.
• 100 calories of Boiled Broccoli have insufficient amounts of Vitamin D
• 100 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Boiled Broccoli vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 100 calories of Boiled Broccoli have 1.9 times more Iron, 1.3 times more Phosphorus, 5.6 times more Potassium, 1.4 times more Sodium and 1.2 times more Water than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.7 times more Calcium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Broccoli have 1.2 times more Carbohydrate, 5.1 times more Fiber and 1.8 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.