Comparing Nutrients in 100 calories Boiled Broccoli VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 100 calories

• Boiled Broccoli: 286g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 233g

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

Which food has more nutrients per 100 calories - Boiled Broccoli or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Boiled Broccoli	Soymilk, original and vanilla, 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	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	8% 1.36g	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	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	11.7% 8.5g	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	1.22% 0.47g	38g per day for Men 19-50 years
Protein	12% 6.8g	10.8% 6.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	14.2% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	5.55% 0.072mg	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	5.23% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.4% 1.98μg	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	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	5.8% 6.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	11.4% 114mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	42.6% 0.38mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	6.27% 0.14mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	8.34% 284mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	9.73% 5.35μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	7.3% 109mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	6.9% 255g	5.68% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Boiled and Drained Broccoli has 1.7 times more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 7.3 times more Vitamin B5, 7.9 times more Vitamin B6, 14.7 times more Vitamin B9, more Vitamin C, 16.2 times more Vitamin E and 57.8 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Boiled and Drained Broccoli has 2 times more Iron, 1.7 times more Magnesium, 3.8 times more Manganese, 1.9 times more Phosphorus, 3 times more Potassium, 2.1 times more Zinc and 1.2 times more Water than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.5 times more Calcium and 2.2 times more Copper than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has 1.9 times more Omega 3, 1.8 times more Carbohydrate and 20.3 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.9 times more Fat, 2.1 times more Saturated Fat, 9.3 times more Omega 6 and 2.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 100 kcal.
• Both Boiled and Drained Broccoli as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.