Comparing Nutrients in 500 calories Broccoli VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Weight per 500 calories

• Broccoli: 1471g
• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 1136g

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 1.3 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 Soymilk, chocolate, nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Broccoli	Soymilk, chocolate, 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	0.47% 0.45g	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	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	74.4% 97g	130g per day for Men 19-50 years
Sugars	34.5% 25g	57.2% 41.5g	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	6% 2.27g	38g per day for Men 19-50 years
Protein	74% 41.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	77% 693μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	36.4% 5.8mg	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	32.3% 0.42mg	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	20% 79.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	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	77.7% 466IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	9.85% 1.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	69% 691mg	132% 1318mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	251% 2.26mg	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	49.7% 3.98mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	27% 114mg	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	141% 989mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	43% 648mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	27% 1004g	3700g per day for Men 19-50 years

Broccoli VS Soymilk, Chocolate, Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

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

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

• 500 calories of Broccoli have 2.5 times more Vitamin B1, 1.6 times more Vitamin B3, 6.1 times more Vitamin B6, 11.6 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 36.5 times more Vitamin K than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 1.5 times more Vitamin A, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• Both Broccoli and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D 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 Soymilk, chocolate, 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, chocolate, nonfat, with added calcium, vitamins A and D:

• 500 calories of Broccoli have 2.7 times more Iron, 2.7 times more Magnesium, 3.9 times more Potassium, 1.9 times more Selenium, 5.3 times more Zinc and 1.3 times more Water than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 1.9 times more Calcium, 3.1 times more Copper and 1.3 times more Sodium than Raw Broccoli.
• Both Broccoli and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 20.4 times more Omega 3, 16.8 times more Fiber and 1.5 times more Protein than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 1.7 times more Sugars than Raw Broccoli.
• Both Broccoli and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 in 500 calories.