Comparing Nutrients in 500 calories Broccoli VS Sprouted Soybeans

Weight per 500 calories

• Broccoli: 1471g
• Sprouted Soybeans: 410g

Raw Sprouted Soybeans have 3.6 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Sprouted Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Broccoli	Sprouted Soybeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	30% 39.2g	130g per day for Men 19-50 years
Sugars	34.5% 25g	NA	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	12% 4.5g	38g per day for Men 19-50 years
Protein	74% 41.5g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	55.5% 0.72mg	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	176% 705μg	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	1458% 1312mg	69.7% 62.7mg	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	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	69% 691mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	194% 1.75mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	70.3% 295mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	125% 2.88mg	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	96% 672mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	58.3% 1984mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	4.47% 2.46μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	3.83% 57.4mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	7.65% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Sprouted Soybeans:

• Raw Broccoli has 111.2 times more Vitamin A, 3.6 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 20.9 times more Vitamin C than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 1.3 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Sprouted Soybeans:

• Raw Broccoli has 2.5 times more Calcium, 1.2 times more Iron, 1.4 times more Phosphorus, 2.3 times more Potassium, 15 times more Selenium, 8.5 times more Sodium, 1.3 times more Zinc and 4.6 times more Water than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 2.4 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Soybeans have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 2.5 times more Carbohydrate and 8.5 times more Fiber than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 5 times more Fat, 2.3 times more Saturated Fat, 2 times more Omega 3, 19 times more Omega 6 and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Soybeans have similar amounts of Energy per 500 kcal.
• Both Raw Broccoli as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.