Comparing Nutrients in 300 calories Chocolate SoymilkVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Chocolate Soymilk

476g

Cooked Chopped Frozen Broccoli

1071g

Chocolate Soymilk has 2.3 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 - Chocolate Soymilk or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Chocolate 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 .

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7.5%7.3g

Fat

1.33%1.3g

7.3 gvs1.3 g

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

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3.57%1.14g

Saturated Fat

0.6%0.19g

1.14 gvs0.19 g

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

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22.3%0.36g

Omega 3

28%0.45g

0.36 gvs0.45 g

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

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16.4%2.8g

Omega 6

0.82%0.14g

2.8 gvs0.14 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

44%57.3g

47.4 gvs57.3 g

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

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51.6%37.4g

Sugars

21.7%15.8g

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

37.4 gvs15.8 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5%1.9g

Fiber

84.6%32g

1.9 gvs32 g

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

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19.2%10.8g

Protein

59.3%33.2g

10.8 gvs33.2 g

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

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Vitamins

Chocolate Soymilkvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

0 μgvs546 μg

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

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8.73%0.1mg

Vitamin B1

49%0.59mg

Thiamine

0.1 mgvs0.59 mg

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

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96%1.25mg

Vitamin B2

66.8%0.87mg

Riboflavin

1.25 mgvs0.87 mg

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

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15.3%2.44mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs4.9 mg

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

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8.48%0.42mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

0.42 mgvs2.94 mg

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

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28.2%0.37mg

Vitamin B6

107%1.4mg

Pyridoxine

0.37 mgvs1.4 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

150%600μg

Folates and Folic Acid

52.4 μgvs600 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

477%430mg

Ascorbic acid

8.1 mgvs430 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

94%14mg

Tocopherols and Tocotrienols

0.048 mgvs14 mg

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

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12%14.3μg

Vitamin K

787%944μg

Phytomenadione or phylloquinone

14.3 μgvs944 μg

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

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Minerals

Chocolate Soymilkvs Cooked Chopped Frozen Broccoli

12%119mg

Calcium

35.4%354mg

119 mgvs354 mg

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

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109%0.98mg

Copper

40.5%0.36mg

0.98 mgvs0.36 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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28.6%2.3mg

Iron

81.7%6.54mg

2.3 mgvs6.54 mg

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

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17%71.4mg

Magnesium

33%139mg

71.4 mgvs139 mg

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

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Manganese

104%2.4mg

NA mgvs2.4 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

75%525mg

243 mgvs525 mg

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

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20%681mg

Potassium

44.7%1521mg

681 mgvs1521 mg

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

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41.6%23μg

Selenium

13.6%7.5μg

23 μgvs7.5 μg

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

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17%252mg

Sodium

7.86%118mg

252 mgvs118 mg

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

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14.7%1.6mg

Zinc

27.3%3mg

1.6 mgvs3 mg

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

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11%408g

Water

26.3%972g

408 gvs972 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 Cooked Chopped Frozen Broccoli:

Unfortified Chocolate Soymilk has 1.4 times more Vitamin B2 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.6 times more Vitamin B1, 2 times more Vitamin B3, 6.9 times more Vitamin B5, 3.8 times more Vitamin B6, 11.5 times more Vitamin B9, 53.1 times more Vitamin C, 297 times more Vitamin E and 66.1 times more Vitamin K than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 300 kcal.

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

Unfortified Chocolate Soymilk has 2.7 times more Copper, 3 times more Selenium and 2.1 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 3 times more Calcium, 2.9 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Zinc and 2.4 times more Water than Unfortified Chocolate Soymilk.

Comparison of macro-nutrients per 300 calories:

Unfortified Chocolate Soymilk has 5.7 times more Fat, 5.9 times more Saturated Fat, 20 times more Omega 6 and 2.4 times more Sugars than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.3 times more Omega 3, 16.9 times more Fiber and 3.1 times more Protein than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Unfortified Chocolate 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:

Chocolate SoymilkVS Peanut ButterCooked Chopped Frozen BroccoliVS Peanut ButterChocolate SoymilkVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Chocolate SoymilkVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: