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

Weight per 100 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g
• Broccoli: 294g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	15% 19.5g	130g per day for Men 19-50 years
Sugars	18% 13g	6.9% 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	NA	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	1.88% 0.71g	20% 7.65g	38g per day for Men 19-50 years
Protein	15.8% 8.82g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Vitamin A	24.2% 218μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.55% 0.079mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	39.6% 0.51mg	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	6.25% 25μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.2% 0.82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.4% 146IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.29mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.85% 8.2μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Calcium	41.4% 414mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	16% 0.14mg	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	15.6% 1.25mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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	44.4% 311mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.94% 331g	7.1% 263g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.4 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 6 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 8 times more Vitamin E and 36.4 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 3 times more Calcium, 3.1 times more Copper, 1.6 times more Phosphorus, 2.1 times more Sodium and 1.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Iron, 1.7 times more Magnesium, 2.5 times more Potassium and 3.4 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Raw Broccoli have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.6 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 7.6 times more Fat, more Saturated Fat, 13 times more Omega 3, 1.3 times more Carbohydrate and 10.7 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Raw Broccoli have similar amounts of Energy and Protein per 100 kcal.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.