Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g

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

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soymilk (all flavors), nonfat, 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	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	18% 13g	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	28% 10.7g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	19.8% 11g	15.8% 8.82g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	24.2% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	6.55% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	6.6% 0.086mg	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	50% 200μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.2% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	159% 143mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.4% 146IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	6.85% 8.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	11.8% 118mg	41.4% 414mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	49.6% 0.45mg	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	27.2% 2.18mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	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	25% 175mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	8.76% 324g	8.94% 331g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Soymilk (all Flavors), Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 100 calories of Cooked Chopped Frozen Broccoli have 2.5 times more Vitamin B1, 1.4 times more Vitamin B3, 5.4 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 38.3 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 2.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide similar amounts of Vitamin A per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 100 calories of Cooked Chopped Frozen Broccoli have 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Potassium and 2.8 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 3.5 times more Calcium, 3.7 times more Copper, 1.8 times more Phosphorus, 2.6 times more Selenium and 5.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have 10.5 times more Omega 3, 1.3 times more Carbohydrate, 15 times more Fiber and 1.3 times more Protein than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 2.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.
• 100 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in 100 calories.