Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Soy protein concentrate, produced by alcohol extraction

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Soy protein concentrate, produced by alcohol extraction: 152g

Soy protein concentrate, produced by alcohol extraction has 11.7 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Soy protein concentrate, produced by alcohol extraction?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	42% 30.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	99% 55.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	1.74% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	15.7% 0.2mg	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	250% 1000μg	130% 518μg	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	796% 716mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Calcium	59% 589mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	136% 11mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	278% 6.4mg	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	125% 875mg	183% 1279mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.3% 4.57mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.24% 8.84g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Soy Protein Concentrate, Produced By Alcohol Extraction Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Soy protein concentrate, produced by alcohol extraction?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Soy protein concentrate, produced by alcohol extraction:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 2 times more Vitamin B1, 6.7 times more Vitamin B2, 7.5 times more Vitamin B3, 56.3 times more Vitamin B5, 11.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein concentrate, produced by alcohol extraction.
• 500 calories of Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Soy protein concentrate, produced by alcohol extraction:

• 500 calories of Cooked Chopped Frozen Broccoli have 10.3 times more Selenium, 43 times more Sodium and 183.2 times more Water than Soy protein concentrate, produced by alcohol extraction.
• While 500 kcal of Soy protein concentrate, produced by alcohol extraction contain 2.5 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soy protein concentrate, produced by alcohol extraction contain similar levels of Calcium per 500 calories.
• 500 calories of Soy protein concentrate, produced by alcohol extraction lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 20.5 times more Omega 3, 2.5 times more Carbohydrate and 6.4 times more Fiber than Soy protein concentrate, produced by alcohol extraction.
• While 500 kcal of Soy protein concentrate, produced by alcohol extraction contain 1.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soy protein concentrate, produced by alcohol extraction offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 6 in 500 calories.