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

Weight per 100 calories

• Broccoli: 294g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g

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

Which food has more nutrients per 100 calories - Broccoli or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Broccoli	Soymilk (all flavors), unsweetened, 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	1.12% 1.1g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.7% 1.24g	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	2.76% 2g	0% 0g	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	% 1.44g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 1.7g	g per day for Men 19-50 years
Fiber	20% 7.65g	4% 1.5g	38g per day for Men 19-50 years
Protein	15% 8.3g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	10% 91μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.7% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.3% 185μg	15% 59.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	140% 3.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	292% 262mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.7% 148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	3.15% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	14% 138mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	27.6% 0.25mg	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% 2.15mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	393% 177μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.7% 194mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	10.7% 5.88μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	7.1% 263g	7.63% 282g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.8 times more Vitamin B3, 6.8 times more Vitamin B5, 3.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.9 times more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.

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

• Raw Broccoli has 1.5 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.7 times more Calcium and 1.7 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Manganese, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 3.7 times more Carbohydrate, 4 times more Sugars, more Fructose and 5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.5 times more Fat and 1.9 times more Saturated Fat than Raw Broccoli.
• Both Raw Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 100 kcal.
• Both Raw Broccoli as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.