Comparing Nutrients in 500 calories Soybean Lecithin VS Broccoli

Weight per 500 calories

• Soybean Lecithin: 65.5g
• Broccoli: 1471g

Soybean Lecithin has 22.4 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Soybean Lecithin or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Broccoli	27%	8%	65%

Macro Nutrients

	Soybean Lecithin	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	67.6% 65.5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.83g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	210% 3.37g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	155% 26.3g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	34.5% 25g	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	NA	13.8% 10g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	0% 0g	101% 38.2g	38g per day for Men 19-50 years
Protein	0% 0g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	198% 2.57mg	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	0% 0μg	232% 926μg	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	0% 0mg	1458% 1312mg	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	35.7% 5.36mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 121μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	80% 0.72mg	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	0% 0mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	134% 3.1mg	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	0% 0mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0% 0g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soybean Lecithin vs Broccoli:

• Raw Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 12.4 times more Vitamin K than Soybean Lecithin.
• Both Soybean Lecithin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soybean Lecithin vs Broccoli:

• Raw Broccoli contains more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Soybean Lecithin.

Comparison of macro-nutrients per 500 calories:

• Soybean Lecithin has 12 times more Fat, 5.9 times more Saturated Fat, 3.6 times more Omega 3 and 36.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Soybean Lecithin as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.