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Compare Nutrients in 100 calories Chocolate SoymilkVS Broccoli

Weight per 100 calories

Chocolate Soymilk
159g
Broccoli
294g

Chocolate Soymilk has 1.9 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 100 calories - Chocolate Soymilk or Broccoli?

Macros Ratio

ProteinsFatsCarbs

Chocolate Soymilk
14%
22%
64%
Broccoli
27%
8%
65%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
Chocolate SoymilkBroccoli
Vitamin A
0%
10%
0 μg91.176 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
2.9%
17%
0.035 mg0.209 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
32%
26%
0.416 mg0.344 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
5.1%
11.7%
0.814 mg1.879 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
9.4%
39.6%
0.122 mg0.515 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
46%
0%
1.111 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
3%
292%
2.698 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
0.11%
15%
0.016 mg2.294 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
3.97%
249%
4.762 μg298.824 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
4.37%
46%
17.46 μg185.294 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
Chocolate SoymilkBroccoli
Calcium
3.97%
14%
39.683 mg138.235 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
36%
16%
0.327 mg0.144 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
9.53%
27%
0.762 mg2.147 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.95%
15%
23.81 mg61.765 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
27%
NA mg0.618 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
11.6%
27.7%
80.952 mg194.118 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.68%
27%
226.984 mg929.412 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
14%
13%
7.619 μg7.353 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
5.6%
6.47%
84.127 mg97.059 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.9%
11%
0.54 mg1.206 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 calories of Chocolate Soymilk vs Broccoli:
Unfortified Chocolate Soymilk has 1.2 times more Vitamin B2 than Raw Broccoli. While Raw Broccoli contains 6 times more Thiamine, 2.3 times more Vitamin B3, 4.2 times more Vitamin B6, 97.2 times more Vitamin C, 143.4 times more Vitamin E, 62.8 times more Vitamin K and 10.6 times more Folate than Unfortified Chocolate Soymilk.

Comparing minerals per 100 calories for Chocolate Soymilk vs Broccoli:
Unfortified Chocolate Soymilk has 2.3 times more Copper than Raw Broccoli. While Raw Broccoli contains 3.5 times more Calcium, 2.8 times more Iron, 2.6 times more Magnesium, 2.4 times more Phosphorus, 4.1 times more Potassium and 2.2 times more Zinc than Unfortified Chocolate Soymilk. Both Unfortified Chocolate Soymilk and Raw Broccoli have similar amounts of Selenium and Sodium per 100 kcal.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
Chocolate SoymilkBroccoli
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
2.5%
1.12%
2.429 g1.088 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
6.4%
15%
3.587 g8.294 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
12%
15%
15.794 g19.529 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
17%
6.9%
12.476 g5 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.67%
20%
0.635 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
1.2%
1.05%
0.381 g0.335 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
7.44%
11.6%
0.119 g0.185 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
5.45%
0.85%
0.927 g0.144 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
3.67%
7.1%
135.889 g262.647 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 calories:
Unfortified Chocolate Soymilk has 2.2 times more Fat, 2.5 times more Sugars and 6.4 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 2.3 times more Protein, 12 times more Fiber, 1.6 times more Omega 3 and 1.9 times more Water than Unfortified Chocolate Soymilk. Both Unfortified Chocolate Soymilk and Raw Broccoli have similar amounts of Energy, Carbohydrate and Saturated Fat per 100 kcal.