Comparing Nutrients in 300 calories SoybeansVS Broccoli

Weight per 300 calories

Soybeans

67.3g

Broccoli

882g

Soybeans have 13.1 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Soybeans or Broccoli?

Macros Ratio

Protein Fat Carbs

Soybeans

33%

40%

27%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Soybeansvs Broccoli

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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14%13.4g

Fat

3.37%3.26g

13.4 gvs3.26 g

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

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6.06%1.94g

Saturated Fat

3.14%1g

1.94 gvs1 g

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

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56%0.89g

Omega 3

34.7%0.56g

0.89 gvs0.56 g

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

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39.3%6.68g

Omega 6

2.54%0.43g

6.68 gvs0.43 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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15.6%20.3g

Carbohydrate

45%58.6g

20.3 gvs58.6 g

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

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6.8%4.93g

Sugars

20.7%15g

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

4.93 gvs15 g

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

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Fructose

8.28%6g

≤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 gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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16.5%6.26g

Fiber

60.4%23g

6.26 gvs23 g

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

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44%24.5g

Protein

44.4%25g

24.5 gvs25 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soybeansvs Broccoli

0.075%0.67μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0.67 μgvs274 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

49%0.59mg

Vitamin B1

52.2%0.63mg

Thiamine

0.59 mgvs0.63 mg

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

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45%0.59mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.59 mgvs1.03 mg

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

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6.82%1.1mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs5.64 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.7%0.53mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.53 mgvs5.06 mg

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

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19.5%0.25mg

Vitamin B6

119%1.54mg

Pyridoxine

0.25 mgvs1.54 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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63%252μg

Vitamin B9

139%556μg

Folates and Folic Acid

252 μgvs556 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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4.5%4.04mg

Vitamin C

875%787mg

Ascorbic acid

4.04 mgvs787 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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3.8%0.57mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.57 mgvs6.9 mg

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

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26.3%31.6μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

31.6 μgvs896 μg

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

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Minerals

Soybeansvs Broccoli

18.6%186mg

Calcium

41.5%415mg

186 mgvs415 mg

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

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124%1.1mg

Copper

48%0.43mg

1.1 mgvs0.43 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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132%10.6mg

Iron

80.5%6.44mg

10.6 mgvs6.44 mg

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

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45%188mg

Magnesium

44%185mg

188 mgvs185 mg

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

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73.6%1.7mg

Manganese

80.6%1.85mg

1.7 mgvs1.85 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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67.6%474mg

Phosphorus

83%582mg

474 mgvs582 mg

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

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35.6%1209mg

Potassium

82%2788mg

1209 mgvs2788 mg

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

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21.8%12μg

Selenium

40%22μg

12 μgvs22 μg

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

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0.09%1.35mg

Sodium

19.4%291mg

1.35 mgvs291 mg

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

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30%3.3mg

Zinc

33%3.6mg

3.3 mgvs3.6 mg

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

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0.16%5.74g

Water

21.3%788g

5.74 gvs788 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 Soybeans vs Broccoli:

Raw Broccoli contains 406.6 times more Vitamin A, 1.8 times more Vitamin B2, 5.2 times more Vitamin B3, 9.5 times more Vitamin B5, 6.1 times more Vitamin B6, 2.2 times more Vitamin B9, 195 times more Vitamin C, 12 times more Vitamin E and 28.4 times more Vitamin K than Raw Soybeans.
Both Raw Soybeans and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Soybeans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soybeans vs Broccoli:

Raw Soybeans have 2.6 times more Copper and 1.6 times more Iron than Raw Broccoli.
While Raw Broccoli contains 2.2 times more Calcium, 2.3 times more Potassium, 1.8 times more Selenium, 216.4 times more Sodium and 137.2 times more Water than Raw Soybeans.
Both Raw Soybeans and Raw Broccoli have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Soybeans have 4.1 times more Fat, 1.9 times more Saturated Fat, 1.6 times more Omega 3 and 15.4 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.9 times more Carbohydrate, 3 times more Sugars and 3.7 times more Fiber than Raw Soybeans.
Both Raw Soybeans and Raw Broccoli have similar amounts of Energy and Protein per 300 kcal.
Both Raw Soybeans as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

SoybeansVS Boiled SoybeansBroccoliVS Boiled SoybeansSoybeansVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories SoybeansVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Soybeans or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: