Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

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

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soymilk (all flavors), 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	2.2% 2.14g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	9.75% 3.12g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	8.57% 6.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.44g	g per day for Men 19-50 years
Fiber	141% 53.6g	20% 7.58g	38g per day for Men 19-50 years
Protein	99% 55.4g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	101% 911μg	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	169% 50.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	250% 1000μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	701% 17μg	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	124% 742IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	15.8% 2.36mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	59% 589mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	138% 1.24mg	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	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	137% 3.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1966% 885μg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	38% 1411g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Cooked Chopped Frozen Broccoli have 3.3 times more Vitamin B3, 3.9 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.6 times more Iron, 1.3 times more Manganese, 1.8 times more Phosphorus and 1.4 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.2 times more Calcium, 2 times more Copper, 2.4 times more Selenium and 2.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 3.6 times more Carbohydrate, 4.2 times more Sugars, 7.1 times more Fiber and 1.3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 11.4 times more Fat than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.