Comparing Nutrients in 300 calories SoymilkVS Broccoli

Weight per 300 calories

Soymilk

556g

Broccoli

882g

Soymilk has 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Soymilk

24%

29%

47%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Soymilkvs 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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10%9.72g

Fat

3.37%3.26g

9.72 gvs3.26 g

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

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3.56%1.14g

Saturated Fat

3.14%1g

1.14 gvs1 g

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

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26%0.42g

Omega 3

34.7%0.56g

0.42 gvs0.56 g

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

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19%3.24g

Omega 6

2.54%0.43g

3.24 gvs0.43 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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27%35g

Carbohydrate

45%58.6g

35 gvs58.6 g

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

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30.6%22g

Sugars

20.7%15g

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

22 gvs15 g

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

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Fructose

8.28%6g

≤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 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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8.77%3.33g

Fiber

60.4%23g

3.33 gvs23 g

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

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32.4%18g

Protein

44.4%25g

18 gvs25 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soymilkvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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27.8%0.33mg

Vitamin B1

52.2%0.63mg

Thiamine

0.33 mgvs0.63 mg

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

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29.5%0.38mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.38 mgvs1.03 mg

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

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18%2.85mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.85 mgvs5.64 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

41.4%2.07mg

Vitamin B5

101%5.06mg

Pantothenic acid

2.07 mgvs5.06 mg

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

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33%0.43mg

Vitamin B6

119%1.54mg

Pyridoxine

0.43 mgvs1.54 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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25%100μg

Vitamin B9

139%556μg

Folates and Folic Acid

100 μgvs556 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 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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4.07%0.61mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.61 mgvs6.9 mg

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

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14%16.7μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

16.7 μgvs896 μg

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

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Minerals

Soymilkvs Broccoli

14%139mg

Calcium

41.5%415mg

139 mgvs415 mg

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

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79%0.71mg

Copper

48%0.43mg

0.71 mgvs0.43 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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44.4%3.56mg

Iron

80.5%6.44mg

3.56 mgvs6.44 mg

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

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33%139mg

Magnesium

44%185mg

139 mgvs185 mg

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

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54%1.24mg

Manganese

80.6%1.85mg

1.24 mgvs1.85 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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41.3%289mg

Phosphorus

83%582mg

289 mgvs582 mg

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

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19.3%656mg

Potassium

82%2788mg

656 mgvs2788 mg

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

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48.5%26.7μg

Selenium

40%22μg

26.7 μgvs22 μg

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

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19%283mg

Sodium

19.4%291mg

283 mgvs291 mg

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

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6.06%0.67mg

Zinc

33%3.6mg

0.67 mgvs3.6 mg

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

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13.2%489g

Water

21.3%788g

489 gvs788 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 vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.6 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 11.3 times more Vitamin E and 53.8 times more Vitamin K than Soymilk Unfortified.
Both Soymilk Unfortified as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soymilk vs Broccoli:

Soymilk Unfortified has 1.6 times more Copper and 1.2 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 3 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 4.3 times more Potassium, 5.4 times more Zinc and 1.6 times more Water than Soymilk Unfortified.
Both Soymilk Unfortified and Raw Broccoli have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Soymilk Unfortified has 3 times more Fat, 7.5 times more Omega 6 and 1.5 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Omega 3, 1.7 times more Carbohydrate, 6.9 times more Fiber and 1.4 times more Protein than Soymilk Unfortified.
Both Soymilk Unfortified and Raw Broccoli have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Soymilk Unfortified as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

SoymilkVS Soy protein concentrate, produced by alcohol extractionBroccoliVS Soy protein concentrate, produced by alcohol extractionSoymilkVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories SoymilkVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: