Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Enhanced Soymilk

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Enhanced Soymilk: 1111g

Enhanced Soymilk has 1.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Frozen Chopped Broccoli	Enhanced Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	36% 26g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	11.7% 4.44g	38g per day for Men 19-50 years
Protein	96% 54g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	111% 1000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	229% 36.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	187% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	108% 1077mg	156% 1556mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	195% 15.6mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	NA	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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% 962mg	NA	700mg per day for Men 19-50 years
Potassium	120% 4077mg	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	24.2% 2.67mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	27.3% 1011g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Enhanced Soymilk Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Chopped Broccoli have 1.5 times more Vitamin B1, 3.6 times more Vitamin B9 and 13.6 times more Vitamin C than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Enhanced Soymilk provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 500 calories.
• 500 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of Frozen Chopped Broccoli have 2.9 times more Iron, 2.6 times more Potassium, 2.1 times more Selenium, 3.5 times more Zinc and 1.7 times more Water than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 1.4 times more Calcium and 1.9 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Enhanced Soymilk contain similar levels of Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 2.4 times more Carbohydrate, 13 times more Fiber and 1.7 times more Protein than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 4 times more Fat than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Enhanced Soymilk offer comparable quantities of Energy and Sugars per 500 calories.