Comparing Nutrients in 500 calories Broccoli VS SILK Chocolate, soymilk

Weight per 500 calories

• Broccoli: 1471g
• SILK Chocolate, soymilk: 862g

SILK Chocolate, soymilk has 1.7 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Broccoli or SILK Chocolate, soymilk?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
SILK Chocolate, soymilk	14%	22%	64%

Macro Nutrients

	Broccoli	SILK Chocolate, soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	5.55% 1.78g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	34.5% 25g	93% 67.4g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	18% 6.9g	38g per day for Men 19-50 years
Protein	74% 41.5g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	SILK Chocolate, soymilk	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	21.6% 86.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	442% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1458% 1312mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70.4% 422IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	SILK Chocolate, soymilk	Recommended Dietary Allowance
Calcium	69% 691mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	NA	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	134% 10.7mg	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	139% 971mg	NA	700mg per day for Men 19-50 years
Potassium	137% 4647mg	36.5% 1241mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	26.6% 14.7μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	23.6% 353mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	20% 745g	3700g per day for Men 19-50 years

Broccoli VS SILK Chocolate, Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or SILK Chocolate, soymilk?

Lets compare vitamin content per 500 calories of Broccoli vs SILK Chocolate, soymilk:

• 500 calories of Broccoli have 10.7 times more Vitamin B9 and more Vitamin C than SILK Chocolate, soymilk.
• While 500 kcal of SILK Chocolate, soymilk contain more Vitamin B12 and more Vitamin D than Raw Broccoli.
• Both Broccoli and SILK Chocolate, soymilk provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of SILK Chocolate, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Broccoli vs SILK Chocolate, soymilk:

• 500 calories of Broccoli have 2.1 times more Iron, 2.2 times more Magnesium, 3.7 times more Potassium, 2.5 times more Selenium, 1.4 times more Sodium, 2.8 times more Zinc and 1.8 times more Water than SILK Chocolate, soymilk.
• While 500 kcal of SILK Chocolate, soymilk contain 1.5 times more Calcium than Raw Broccoli.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 5.5 times more Fiber and 2.3 times more Protein than SILK Chocolate, soymilk.
• While 500 kcal of SILK Chocolate, soymilk contain 2.3 times more Fat and 2.7 times more Sugars than Raw Broccoli.
• Both Broccoli and SILK Chocolate, soymilk offer comparable quantities of Energy and Carbohydrate per 500 calories.