Comparing Nutrients in 500 calories SILK Light Chocolate, soymilk VS Broccoli

Weight per 500 calories

• SILK Light Chocolate, soymilk: 1020g
• Broccoli: 1471g

SILK Light Chocolate, soymilk has 1.4 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - SILK Light Chocolate, soymilk or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
SILK Light Chocolate, soymilk	16%	11%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	SILK Light Chocolate, soymilk	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.52% 6.33g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	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	71% 92g	75% 98g	130g per day for Men 19-50 years
Sugars	110% 79.8g	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	21.5% 8.16g	101% 38.2g	38g per day for Men 19-50 years
Protein	37.5% 21g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	SILK Light Chocolate, soymilk	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	25.5% 102μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	523% 12.6μg	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	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Light Chocolate, soymilk	Broccoli	Recommended Dietary Allowance
Calcium	126% 1255mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	NA	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	75.3% 6.02mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	139% 971mg	700mg per day for Men 19-50 years
Potassium	43.2% 1469mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	24% 894g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of SILK Light Chocolate, soymilk vs Broccoli:

• SILK Light Chocolate, soymilk has 1.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 9.1 times more Vitamin B9 and more Vitamin C than SILK Light Chocolate, soymilk.

Comparing minerals per 500 calories for SILK Light Chocolate, soymilk vs Broccoli:

• SILK Light Chocolate, soymilk has 1.8 times more Calcium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Iron, 1.9 times more Magnesium, 3.2 times more Potassium, 2.1 times more Selenium, 2.4 times more Zinc and 1.5 times more Water than SILK Light Chocolate, soymilk.
• Both SILK Light Chocolate, soymilk and Raw Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• SILK Light Chocolate, soymilk has 3.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Saturated Fat, 4.7 times more Fiber and 2 times more Protein than SILK Light Chocolate, soymilk.
• Both SILK Light Chocolate, soymilk and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both SILK Light Chocolate, soymilk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.