Comparing Nutrients in 300 calories Enhanced SoymilkVS Boiled Broccoli

Weight per 300 calories

Enhanced Soymilk

667g

Boiled Broccoli

857g

Enhanced Soymilk has 1.3 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 300 calories - Enhanced Soymilk or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Enhanced Soymilk

27%

41%

32%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Enhanced Soymilkvs Boiled 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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13.7%13.3g

Fat

3.62%3.5g

13.3 gvs3.5 g

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

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4.3%1.37g

Saturated Fat

2.1%0.68g

1.37 gvs0.68 g

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

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Omega 3

63.8%1g

NA gvs1 g

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

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Omega 6

2.57%0.44g

NA gvs0.44 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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17.7%23g

Carbohydrate

47.3%61.5g

23 gvs61.5 g

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

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23.3%17g

Sugars

16.4%12g

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

17 gvs12 g

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

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Fructose

8.75%6.34g

≤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 gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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7%2.67g

Fiber

74.4%28.3g

2.67 gvs28.3 g

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

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35%19.6g

Protein

36.4%20.4g

19.6 gvs20.4 g

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

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Vitamins

Enhanced Soymilkvs Boiled Broccoli

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

NA μgvs660 μg

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

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34.4%0.41mg

Vitamin B1

45%0.54mg

Thiamine

0.41 mgvs0.54 mg

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

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102%1.33mg

Vitamin B2

81%1.05mg

Riboflavin

1.33 mgvs1.05 mg

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

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137%22mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

22 mgvs4.74 mg

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

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Vitamin B5

106%5.3mg

Pantothenic acid

NA mgvs5.3 mg

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

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119%1.55mg

Vitamin B6

132%1.7mg

Pyridoxine

1.55 mgvs1.7 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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53.3%213μg

Vitamin B9

231%926μg

Folates and Folic Acid

213 μgvs926 μg

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

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300%7.2μg

Vitamin B12

0%0μg

Cobalamin

7.2 μgvs0 μg

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

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53.3%48mg

Vitamin C

618%556mg

Ascorbic acid

48 mgvs556 mg

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

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52.2%313IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

313 IUvs0 IU

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

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112%17mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

17 mgvs12.4 mg

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

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Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

NA μgvs1209 μg

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

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Minerals

Enhanced Soymilkvs Boiled Broccoli

93%933mg

Calcium

34.3%343mg

933 mgvs343 mg

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

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91%0.82mg

Copper

58%0.52mg

0.82 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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41%3.27mg

Iron

71.8%5.74mg

3.27 mgvs5.74 mg

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

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Magnesium

43%180mg

NA mgvs180 mg

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

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Manganese

72.3%1.66mg

NA mgvs1.66 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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Phosphorus

82%574mg

NA mgvs574 mg

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

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27.6%940mg

Potassium

74%2511mg

940 mgvs2511 mg

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

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28%15.3μg

Selenium

25%13.7μg

15.3 μgvs13.7 μg

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

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22.2%333mg

Sodium

23.4%351mg

333 mgvs351 mg

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

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14.5%1.6mg

Zinc

35%3.86mg

1.6 mgvs3.86 mg

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

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16.4%607g

Water

20.7%765g

607 gvs765 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 Enhanced Soymilk vs Boiled Broccoli:

Enhanced Soymilk has 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, more Vitamin B12, more Vitamin D and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Vitamin B1, 4.3 times more Vitamin B9 and 11.6 times more Vitamin C than Enhanced Soymilk.
Both Enhanced Soymilk and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Enhanced Soymilk vs Boiled Broccoli:

Enhanced Soymilk has 2.7 times more Calcium and 1.6 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Iron, 2.7 times more Potassium, 2.4 times more Zinc and 1.3 times more Water than Enhanced Soymilk.
Both Enhanced Soymilk and Boiled and Drained Broccoli have similar amounts of Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Enhanced Soymilk has 3.8 times more Fat, 2 times more Saturated Fat and 1.4 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.7 times more Carbohydrate and 10.6 times more Fiber than Enhanced Soymilk.
Both Enhanced Soymilk and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 300 kcal.
Both Enhanced Soymilk as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enhanced SoymilkVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DBoiled BroccoliVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DEnhanced SoymilkVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Enhanced SoymilkVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Enhanced Soymilk or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: