Comparing Nutrients in 500 calories Broccoli VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Broccoli: 1471g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 1471g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Broccoli or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Broccoli	Soymilk, original and vanilla, light, unsweetened, 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	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	3.6% 1.15g	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	43.6% 56.6g	130g per day for Men 19-50 years
Sugars	34.5% 25g	8.3% 6.03g	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	23.2% 8.82g	38g per day for Men 19-50 years
Protein	74% 41.5g	69% 38.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	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	197% 2.56mg	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	25.7% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	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	100% 603IU	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	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	69% 691mg	181% 1809mg	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	84.6% 6.76mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	45.5% 191mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	50.6% 1721mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	61.8% 926mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	36.6% 1353g	3700g per day for Men 19-50 years

Broccoli VS Soymilk, Original And Vanilla, Light, Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Broccoli vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 500 calories of Broccoli have 9 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 1.5 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Broccoli vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 500 calories of Broccoli have 1.6 times more Iron, 1.6 times more Magnesium, 2.7 times more Potassium and 4.1 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 2.6 times more Calcium, 1.6 times more Phosphorus and 1.9 times more Sodium than Raw Broccoli.
• Both Broccoli and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 1.7 times more Carbohydrate, 4.1 times more Sugars and 4.3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 2.3 times more Fat than Raw Broccoli.
• Both Broccoli and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 500 calories.