Comparing Nutrients in 500 calories Boiled Broccoli VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Weight per 500 calories

• Boiled Broccoli: 1429g
• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 1163g

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

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Boiled Broccoli	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	7.43% 7.2g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	27.4% 20g	56% 40.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14.6% 10.6g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	60.7% 34g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	122% 1100μg	80% 721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	386% 1543μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1030% 927mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	79.5% 477IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	57% 571mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	NA	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	120% 9.57mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	NA	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	137% 957mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	NA	55μg per day for Men 19-50 years
Sodium	39% 586mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	NA	11mg per day for Men 19-50 years
Water	34.5% 1275g	28.2% 1045g	3700g per day for Men 19-50 years

Boiled Broccoli VS Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 500 calories of Boiled Broccoli have 1.5 times more Vitamin A and more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin D than Boiled and Drained Broccoli.
• 500 calories of Boiled Broccoli have insufficient amounts of Vitamin D
• 500 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 500 calories of Boiled Broccoli have 1.9 times more Iron, 1.3 times more Phosphorus, 5.6 times more Potassium, 1.4 times more Sodium and 1.2 times more Water than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.7 times more Calcium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 1.2 times more Carbohydrate, 5.1 times more Fiber and 1.8 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.