Comparing Nutrients in 300 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Boiled Broccoli

Weight per 300 calories

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

882g

Boiled Broccoli

857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

31%

23%

46%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs 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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7.73%7.5g

Fat

3.62%3.5g

7.5 gvs3.5 g

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

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2.15%0.69g

Saturated Fat

2.1%0.68g

0.69 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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26%34g

Carbohydrate

47.3%61.5g

34 gvs61.5 g

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

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5%3.6g

Sugars

16.4%12g

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

3.6 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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14%5.3g

Fiber

74.4%28.3g

5.3 gvs28.3 g

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

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41.3%23g

Protein

36.4%20.4g

23 gvs20.4 g

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

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Vitamins

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs 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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Vitamin B1

45%0.54mg

Thiamine

NA mgvs0.54 mg

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

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118%1.54mg

Vitamin B2

81%1.05mg

Riboflavin

1.54 mgvs1.05 mg

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

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Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

NA 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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Vitamin B6

132%1.7mg

Pyridoxine

NA 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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15.4%61.8μg

Vitamin B9

231%926μg

Folates and Folic Acid

61.8 μgvs926 μg

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

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84.6%2.03μg

Vitamin B12

0%0μg

Cobalamin

2.03 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

0%0mg

Vitamin C

618%556mg

Ascorbic acid

0 mgvs556 mg

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

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60.3%362IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

362 IUvs0 IU

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

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Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

NA 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

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs Boiled Broccoli

109%1085mg

Calcium

34.3%343mg

1085 mgvs343 mg

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

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Copper

58%0.52mg

NA 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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50.7%4.06mg

Iron

71.8%5.74mg

4.06 mgvs5.74 mg

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

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27.3%115mg

Magnesium

43%180mg

115 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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130%909mg

Phosphorus

82%574mg

909 mgvs574 mg

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

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30.4%1032mg

Potassium

74%2511mg

1032 mgvs2511 mg

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

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Selenium

25%13.7μg

NA μgvs13.7 μg

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

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37%556mg

Sodium

23.4%351mg

556 mgvs351 mg

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

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8.02%0.88mg

Zinc

35%3.86mg

0.88 mgvs3.86 mg

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

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22%812g

Water

20.7%765g

812 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 Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Boiled Broccoli:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 15 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

Comparing minerals per 300 calories for Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Boiled Broccoli:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 3.2 times more Calcium, 1.6 times more Phosphorus and 1.6 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Iron, 1.6 times more Magnesium, 2.4 times more Potassium and 4.4 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 2.1 times more Fat than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Carbohydrate, 3.3 times more Sugars and 5.3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 300 kcal.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and DBoiled BroccoliVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and DSoymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: