Comparing Nutrients in 300 calories Chocolate SoymilkVS Boiled Broccoli

Weight per 300 calories

Chocolate Soymilk

476g

Boiled Broccoli

857g

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 300 calories - Chocolate Soymilk or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Chocolate 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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7.5%7.3g

Fat

3.62%3.5g

7.3 gvs3.5 g

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

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3.57%1.14g

Saturated Fat

2.1%0.68g

1.14 gvs0.68 g

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

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22.3%0.36g

Omega 3

63.8%1g

0.36 gvs1 g

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

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16.4%2.8g

Omega 6

2.57%0.44g

2.8 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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36.4%47.4g

Carbohydrate

47.3%61.5g

47.4 gvs61.5 g

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

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51.6%37.4g

Sugars

16.4%12g

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

37.4 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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5%1.9g

Fiber

74.4%28.3g

1.9 gvs28.3 g

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

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19.2%10.8g

Protein

36.4%20.4g

10.8 gvs20.4 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

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

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

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8.73%0.1mg

Vitamin B1

45%0.54mg

Thiamine

0.1 mgvs0.54 mg

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

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96%1.25mg

Vitamin B2

81%1.05mg

Riboflavin

1.25 mgvs1.05 mg

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

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15.3%2.44mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs4.74 mg

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

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8.48%0.42mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.42 mgvs5.3 mg

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

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28.2%0.37mg

Vitamin B6

132%1.7mg

Pyridoxine

0.37 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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13%52.4μg

Vitamin B9

231%926μg

Folates and Folic Acid

52.4 μgvs926 μg

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

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139%3.33μg

Vitamin B12

0%0μg

Cobalamin

3.33 μgvs0 μg

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

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9%8.1mg

Vitamin C

618%556mg

Ascorbic acid

8.1 mgvs556 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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0.32%0.048mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.048 mgvs12.4 mg

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

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12%14.3μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

14.3 μgvs1209 μg

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

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Minerals

Chocolate Soymilkvs Boiled Broccoli

12%119mg

Calcium

34.3%343mg

119 mgvs343 mg

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

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109%0.98mg

Copper

58%0.52mg

0.98 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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28.6%2.3mg

Iron

71.8%5.74mg

2.3 mgvs5.74 mg

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

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17%71.4mg

Magnesium

43%180mg

71.4 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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34.7%243mg

Phosphorus

82%574mg

243 mgvs574 mg

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

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20%681mg

Potassium

74%2511mg

681 mgvs2511 mg

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

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41.6%23μg

Selenium

25%13.7μg

23 μgvs13.7 μg

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

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17%252mg

Sodium

23.4%351mg

252 mgvs351 mg

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

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14.7%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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11%408g

Water

20.7%765g

408 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 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 300 kcal.
Both Unfortified Chocolate Soymilk as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.
Both Unfortified Chocolate 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:

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

Compare Foods

Comparing Nutrients in 300 calories Chocolate SoymilkVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: