Comparing Nutrients in 300 calories Enhanced SoymilkVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Enhanced Soymilk

667g

Cooked Chopped Frozen Broccoli

1071g

Enhanced Soymilk has 1.6 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Enhanced Soymilk or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Enhanced Soymilk

27%

41%

32%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Enhanced Soymilkvs Cooked Chopped Frozen Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Legumes rich in Energy

13.7%13.3g

Fat

1.33%1.3g

13.3 gvs1.3 g

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

Find Legumes rich in Fat

4.3%1.37g

Saturated Fat

0.6%0.19g

1.37 gvs0.19 g

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

Find Legumes rich in Saturated Fat

Omega 3

28%0.45g

NA gvs0.45 g

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

Find Legumes rich in Omega 3

Omega 6

0.82%0.14g

NA gvs0.14 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

17.7%23g

Carbohydrate

44%57.3g

23 gvs57.3 g

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

Find Legumes rich in Carbohydrate

23.3%17g

Sugars

21.7%15.8g

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

17 gvs15.8 g

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

Find Legumes rich in Sugars

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]

NA gvsNA g

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

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

7%2.67g

Fiber

84.6%32g

2.67 gvs32 g

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

Find Legumes rich in Fiber

35%19.6g

Protein

59.3%33.2g

19.6 gvs33.2 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Enhanced Soymilkvs Cooked Chopped Frozen Broccoli

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

NA μgvs546 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

34.4%0.41mg

Vitamin B1

49%0.59mg

Thiamine

0.41 mgvs0.59 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

102%1.33mg

Vitamin B2

66.8%0.87mg

Riboflavin

1.33 mgvs0.87 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

137%22mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

22 mgvs4.9 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

Vitamin B5

58.7%2.94mg

Pantothenic acid

NA mgvs2.94 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

119%1.55mg

Vitamin B6

107%1.4mg

Pyridoxine

1.55 mgvs1.4 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

53.3%213μg

Vitamin B9

150%600μg

Folates and Folic Acid

213 μgvs600 μg

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

Find Legumes rich in Vitamin B9

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 .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

53.3%48mg

Vitamin C

477%430mg

Ascorbic acid

48 mgvs430 mg

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

Find Legumes rich in Vitamin C

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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

112%17mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

17 mgvs14 mg

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

Find Legumes rich in Vitamin E

Vitamin K

787%944μg

Phytomenadione or phylloquinone

NA μgvs944 μg

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

Find Legumes rich in Vitamin K

Minerals

Enhanced Soymilkvs Cooked Chopped Frozen Broccoli

93%933mg

Calcium

35.4%354mg

933 mgvs354 mg

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

Find Legumes rich in Calcium

91%0.82mg

Copper

40.5%0.36mg

0.82 mgvs0.36 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

41%3.27mg

Iron

81.7%6.54mg

3.27 mgvs6.54 mg

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

Find Legumes rich in Iron

Magnesium

33%139mg

NA mgvs139 mg

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

Find Legumes rich in Magnesium

Manganese

104%2.4mg

NA mgvs2.4 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

Phosphorus

75%525mg

NA mgvs525 mg

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

Find Legumes rich in Phosphorus

27.6%940mg

Potassium

44.7%1521mg

940 mgvs1521 mg

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

Find Legumes rich in Potassium

28%15.3μg

Selenium

13.6%7.5μg

15.3 μgvs7.5 μg

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

Find Legumes rich in Selenium

22.2%333mg

Sodium

7.86%118mg

333 mgvs118 mg

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

Find Legumes rich in Sodium

14.5%1.6mg

Zinc

27.3%3mg

1.6 mgvs3 mg

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

Find Legumes rich in Zinc

16.4%607g

Water

26.3%972g

607 gvs972 g

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

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Enhanced Soymilk vs Cooked Chopped Frozen Broccoli:

Enhanced Soymilk has 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B1, 2.8 times more Vitamin B9 and 9 times more Vitamin C than Enhanced Soymilk.
Both Enhanced Soymilk and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 and Vitamin E per 300 kcal.

Comparing minerals per 300 calories for Enhanced Soymilk vs Cooked Chopped Frozen Broccoli:

Enhanced Soymilk has 2.6 times more Calcium, 2.3 times more Copper, 2 times more Selenium and 2.8 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2 times more Iron, 1.6 times more Potassium, 1.9 times more Zinc and 1.6 times more Water than Enhanced Soymilk.

Comparison of macro-nutrients per 300 calories:

Enhanced Soymilk has 10.3 times more Fat and 7.1 times more Saturated Fat than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.5 times more Carbohydrate, 12.1 times more Fiber and 1.7 times more Protein than Enhanced Soymilk.
Both Enhanced Soymilk and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Sugars per 300 kcal.
Both Enhanced Soymilk as well as Boiled Chopped Frozen 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 DCooked Chopped Frozen BroccoliVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DEnhanced SoymilkVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Enhanced SoymilkVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Enhanced Soymilk or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: