Comparing Nutrients in 500 calories Boiled Broccoli VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Boiled Broccoli: 1429g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 1471g

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Boiled Broccoli	Soymilk, original and vanilla, light, unsweetened, 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	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.6% 1.15g	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	43.6% 56.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	8.3% 6.03g	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	23.2% 8.82g	38g per day for Men 19-50 years
Protein	60.7% 34g	69% 38.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	122% 1100μg	NA	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	197% 2.56mg	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	25.7% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	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	100% 603IU	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	57% 571mg	181% 1809mg	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	84.6% 6.76mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	45.5% 191mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	50.6% 1721mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	NA	55μg per day for Men 19-50 years
Sodium	39% 586mg	61.8% 926mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	36.6% 1353g	3700g per day for Men 19-50 years

Boiled Broccoli VS Soymilk, Original And Vanilla, Light, Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 500 calories of Boiled Broccoli have 15 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 500 calories of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Boiled Broccoli vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 500 calories of Boiled Broccoli have 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.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 3.2 times more Calcium, 1.6 times more Phosphorus and 1.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 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.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 2.1 times more Fat than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 500 calories.