Comparing Nutrients in 300 calories BroccoliVS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 300 calories

Broccoli

882g

Soymilk, original and vanilla, light, with added calcium, vitamins A and D

1000g

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

Which food has more nutrients per 300 calories - Broccoli or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Soymilk, original and vanilla, light, with added calcium, vitamins A and D

31%

23%

46%

300 kcal ▼

Macro Nutrients

Broccolivs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.37%3.26g

Fat

7.94%7.7g

3.26 gvs7.7 g

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

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3.14%1g

Saturated Fat

0.16%0.05g

1 gvs0.05 g

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

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34.7%0.56g

Omega 3

30.6%0.49g

0.56 gvs0.49 g

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

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2.54%0.43g

Omega 6

22.2%3.8g

0.43 gvs3.8 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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45%58.6g

Carbohydrate

27%35g

58.6 gvs35 g

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

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20.7%15g

Sugars

36%26g

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

15 gvs26 g

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

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8.28%6g

Fructose

≤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]

6 gvsNA g

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

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%4.32g

Glucose

4.32 gvsNA g

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

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%0.88g

Sucrose

0.88 gvsNA g

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

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60.4%23g

Fiber

7.9%3g

23 gvs3 g

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

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44.4%25g

Protein

42.5%24g

25 gvs24 g

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

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Vitamins

Broccolivs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

30.4%274μg

Vitamin A

67.8%610μg

RAE, retinol activity equivalents

274 μgvs610 μg

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

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52.2%0.63mg

Vitamin B1

31%0.37mg

Thiamine

0.63 mgvs0.37 mg

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

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79.4%1.03mg

Vitamin B2

155%2mg

Riboflavin

1.03 mgvs2 mg

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

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35.2%5.64mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs2.2 mg

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

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101%5.06mg

Vitamin B5

Pantothenic acid

5.06 mgvsNA mg

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

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119%1.54mg

Vitamin B6

12.3%0.16mg

Pyridoxine

1.54 mgvs0.16 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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139%556μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

556 μgvs90 μg

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

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0%0μg

Vitamin B12

417%10μg

Cobalamin

0 μgvs10 μg

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

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875%787mg

Vitamin C

0%0mg

Ascorbic acid

787 mgvs0 mg

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

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0%0IU

Vitamin D

78.3%470IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs470 IU

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

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46%6.9mg

Vitamin E

4%0.6mg

Tocopherols and Tocotrienols

6.9 mgvs0.6 mg

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

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747%896μg

Vitamin K

13.3%16μg

Phytomenadione or phylloquinone

896 μgvs16 μg

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

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Minerals

Broccolivs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

41.5%415mg

Calcium

123%1230mg

415 mgvs1230 mg

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

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48%0.43mg

Copper

96%0.86mg

0.43 mgvs0.86 mg

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

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Fluoride

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

NA μgvsNA μg

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

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80.5%6.44mg

Iron

53.8%4.3mg

6.44 mgvs4.3 mg

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

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44%185mg

Magnesium

35.7%150mg

185 mgvs150 mg

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

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80.6%1.85mg

Manganese

1.85 mgvsNA 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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83%582mg

Phosphorus

124%870mg

582 mgvs870 mg

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

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82%2788mg

Potassium

34.4%1170mg

2788 mgvs1170 mg

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

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40%22μg

Selenium

42%23μg

22 μgvs23 μg

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

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19.4%291mg

Sodium

32%480mg

291 mgvs480 mg

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

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33%3.6mg

Zinc

21%2.3mg

3.6 mgvs2.3 mg

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

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21.3%788g

Water

25%927g

788 gvs927 g

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

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Lets compare vitamin content per 300 calories of Broccoli vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

Raw Broccoli has 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 9.7 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 11.5 times more Vitamin E and 56 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.2 times more Vitamin A, 1.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 300 calories for Broccoli vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

Raw Broccoli has 1.5 times more Iron, 1.2 times more Magnesium, 2.4 times more Potassium and 1.6 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3 times more Calcium, 2 times more Copper, 1.5 times more Phosphorus and 1.6 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 20.1 times more Saturated Fat, 1.7 times more Carbohydrate and 7.6 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.4 times more Fat, 8.7 times more Omega 6 and 1.7 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Energy, Omega 3 and Protein per 300 kcal.
Both Raw Broccoli as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliSoymilk, original and vanilla, light, with added calcium, vitamins A and DVS Boiled BroccoliBroccoliVS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and DSoymilk, original and vanilla, light, with added calcium, vitamins A and DVS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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