Comparing Nutrients in 100 calories Chocolate SoymilkVS Boiled Broccoli

Weight per 100 calories

Chocolate Soymilk

159g

Boiled Broccoli

286g

Chocolate Soymilk has 1.8 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Chocolate Soymilk or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Chocolate Soymilkvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.43g

Fat

1.2%1.17g

2.43 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.38g

Saturated Fat

0.71%0.23g

0.38 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.44%0.12g

Omega 3

21.3%0.34g

0.12 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.45%0.93g

Omega 6

0.86%0.15g

0.93 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.8g

Carbohydrate

15.8%20.5g

15.8 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.2%12.5g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12.5 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.9%2.1g

≤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]

NA gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.23g

NA gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.67%0.63g

Fiber

25%9.43g

0.63 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.4%3.6g

Protein

12%6.8g

3.6 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chocolate Soymilkvs Boiled Broccoli

0%0μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.9%0.035mg

Vitamin B1

15%0.18mg

Thiamine

0.035 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32%0.42mg

Vitamin B2

27%0.35mg

Riboflavin

0.42 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.1%0.81mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.81 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.83%0.14mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.14 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.4%0.12mg

Vitamin B6

44%0.57mg

Pyridoxine

0.12 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.37%17.5μg

Vitamin B9

77%309μg

Folates and Folic Acid

17.5 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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46.3%1.1μg

Vitamin B12

0%0μg

Cobalamin

1.1 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3%2.7mg

Vitamin C

206%185mg

Ascorbic acid

2.7 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.11%0.016mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.016 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.97%4.76μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

4.76 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chocolate Soymilkvs Boiled Broccoli

3.97%39.7mg

Calcium

11.4%114mg

39.7 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.3%0.33mg

Copper

19.4%0.17mg

0.33 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.52%0.76mg

Iron

24%1.9mg

0.76 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.67%24mg

Magnesium

14.3%60mg

24 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

24%0.55mg

NA mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.6%81mg

Phosphorus

27.3%191mg

81 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.68%227mg

Potassium

24.6%837mg

227 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14%7.6μg

Selenium

8.3%4.57μg

7.6 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.6%84mg

Sodium

7.8%117mg

84 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.9%0.54mg

Zinc

11.7%1.3mg

0.54 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.67%136g

Water

6.9%255g

136 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Chocolate Soymilk vs Boiled Broccoli:

Unfortified Chocolate Soymilk has more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 5.2 times more Vitamin B1, 1.9 times more Vitamin B3, 12.5 times more Vitamin B5, 4.7 times more Vitamin B6, 17.7 times more Vitamin B9, 68.7 times more Vitamin C, 261 times more Vitamin E and 84.7 times more Vitamin K than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 100 kcal.
Both Unfortified Chocolate Soymilk as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Chocolate Soymilk vs Boiled Broccoli:

Unfortified Chocolate Soymilk has 1.9 times more Copper and 1.7 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Calcium, 2.5 times more Iron, 2.5 times more Magnesium, 2.4 times more Phosphorus, 3.7 times more Potassium, 1.4 times more Sodium, 2.4 times more Zinc and 1.9 times more Water than Unfortified Chocolate Soymilk.

Comparison of macro-nutrients per 100 calories:

Unfortified Chocolate Soymilk has 2.1 times more Fat, 1.7 times more Saturated Fat, 6.4 times more Omega 6 and 3.1 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Omega 3, 1.3 times more Carbohydrate, 14.9 times more Fiber and 1.9 times more Protein than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
Both Unfortified Chocolate Soymilk as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Chocolate SoymilkVS Peanut ButterBoiled BroccoliVS Peanut ButterChocolate SoymilkVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Chocolate SoymilkVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Chocolate Soymilk or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: