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

Weight per 500 calories

• Broccoli: 1471g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1786g

Broccoli has 1.2 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Broccoli	Soymilk (all flavors), nonfat, 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	5.6% 5.44g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0% 0g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	57% 74g	130g per day for Men 19-50 years
Sugars	34.5% 25g	90% 65g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	74% 41.5g	78.8% 44g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	121% 1089μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	36% 5.77mg	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	33% 0.43mg	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	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	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	122% 732IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	9.52% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	34.2% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	69% 691mg	207% 2071mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	248% 2.23mg	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	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	42.5% 179mg	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	222% 1554mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	55% 1875mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	44.7% 1655g	3700g per day for Men 19-50 years

Broccoli VS Soymilk (all Flavors), Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

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

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

• 500 calories of Broccoli have 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 6 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 8 times more Vitamin E and 36.4 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 2.4 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• 500 calories of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

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

• 500 calories of Broccoli have 1.7 times more Iron, 1.7 times more Magnesium, 2.5 times more Potassium and 3.4 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 3 times more Calcium, 3.1 times more Copper, 1.6 times more Phosphorus, 2.1 times more Sodium and 1.3 times more Water than Raw Broccoli.
• Both Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 13 times more Omega 3, 1.3 times more Carbohydrate and 10.7 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 2.6 times more Sugars than Raw Broccoli.
• Both Broccoli and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in 500 calories.