Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Enhanced Soymilk

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Enhanced Soymilk: 1111g

Enhanced Soymilk has 1.6 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low 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 Enhanced Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Enhanced Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	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	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	38.8% 28g	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	11.7% 4.44g	38g per day for Men 19-50 years
Protein	99% 55.4g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	101% 911μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	229% 36.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	199% 2.6mg	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	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	500% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	87% 522IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	187% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	59% 589mg	156% 1556mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	152% 1.37mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	NA	420mg per day for Men 19-50 years
Manganese	173% 4mg	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	125% 875mg	NA	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	24.2% 2.67mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	27.3% 1011g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Enhanced Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Enhanced Soymilk?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Enhanced Soymilk:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.4 times more Vitamin B1, 2.8 times more Vitamin B9 and 9 times more Vitamin C than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Enhanced Soymilk provide similar amounts of Vitamin B6 and Vitamin E per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Enhanced Soymilk:

• 500 calories of Cooked Chopped Frozen Broccoli have 2 times more Iron, 1.6 times more Potassium, 1.9 times more Zinc and 1.6 times more Water than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 2.6 times more Calcium, 2.3 times more Copper, 2 times more Selenium and 2.8 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 2.5 times more Carbohydrate, 12.1 times more Fiber and 1.7 times more Protein than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 10.3 times more Fat than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Enhanced Soymilk offer comparable quantities of Energy and Sugars per 500 calories.