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Compare Nutrients in 100 Calories Soy CheeseVS Broccoli

Weight per 100 Calories

Soy Cheese
66g
Broccoli
294g

Soy Cheese has 4.4 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Soy Cheese or Broccoli?

Macros Ratio

ProteinsFatsCarbs

Soy Cheese
33%
48%
19%
Broccoli
33%
10%
57%

Vitamins

100 kcalRDA for Men 19-30 years
Soy CheeseBroccoli
Vitamin A
0.15%
10%
1.325 μg91.176 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
0%
17%
0 mg0.209 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
7.15%
26%
0.093 mg0.344 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.07%
11.7%
0.331 mg1.879 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
3.54%
39.6%
0.046 mg0.515 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
292%
0 mg262.353 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
2.65%
15%
0.397 mg2.294 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.54%
249%
3.046 μg298.824 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
3.64%
46%
14.57 μg185.294 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Soy CheeseBroccoli
Calcium
12%
14%
124.503 mg138.235 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
28%
16%
0.252 mg0.144 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
46%
27%
3.709 mg2.147 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
37.7%
15%
150.993 mg61.765 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
25.6%
27%
0.589 mg0.618 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
21%
27.7%
147.02 mg194.118 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.8%
19.8%
131.788 mg929.412 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
20%
13%
11.126 μg7.353 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.88%
6.47%
13.245 mg97.059 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
10%
11%
1.139 mg1.206 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Soy Cheese vs Broccoli:
Raw Broccoli contains 68.8 times more Vitamin A, 3.7 times more Vitamin B2, 5.7 times more Vitamin B3, 11.2 times more Vitamin B6, 5.8 times more Vitamin E, 98.1 times more Vitamin K and 12.7 times more Folate than Soybean, curd cheese.

Comparing minerals per 100 Calories for Soy Cheese vs Broccoli:
Soybean, curd cheese has 1.8 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium and 1.5 times more Selenium than Raw Broccoli. While Raw Broccoli contains 1.3 times more Phosphorus, 7.1 times more Potassium and 7.3 times more Sodium than Soybean, curd cheese. Both Soybean, curd cheese and Raw Broccoli have similar amounts of Calcium, Manganese and Zinc per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Soy CheeseBroccoli
Fat
5.53%
1.12%
5.364 g1.088 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
14.8%
15%
8.278 g8.294 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
3.5%
15%
4.57 g19.529 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.46%
6.9%
1.06 g5 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
0%
20%
0 g7.647 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.43%
1.05%
0.776 g0.335 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
22%
11.6%
0.358 g0.185 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
15.7%
0.85%
2.67 g0.144 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.27%
7.1%
46.954 g262.647 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Soybean, curd cheese has 4.9 times more Fat, 2.3 times more Saturated Fat, 1.9 times more Omega 3 and 18.5 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 4.3 times more Carbohydrate, 4.7 times more Sugars and 5.6 times more Water than Soybean, curd cheese. Both Soybean, curd cheese and Raw Broccoli have similar amounts of Protein and Energy per 100 kcal.