Comparing Nutrients in 500 calories SILK Plain, soymilk VS Boiled Broccoli

Weight per 500 calories

• SILK Plain, soymilk: 1220g
• Boiled Broccoli: 1429g

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

Discover which food has more nutrients per 500 calories - SILK Plain, soymilk or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
SILK Plain, soymilk	29%	38%	33%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	SILK Plain, soymilk	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	7.85% 2.5g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	79% 103g	130g per day for Men 19-50 years
Sugars	41.5% 30g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	13% 4.88g	124% 47g	38g per day for Men 19-50 years
Protein	62.7% 35g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	SILK Plain, soymilk	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	220% 2.86mg	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	30.5% 122μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	625% 15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 598IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Plain, soymilk	Boiled Broccoli	Recommended Dietary Allowance
Calcium	150% 1500mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	NA	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	67% 5.37mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	46.5% 195mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.77mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	30% 1116g	34.5% 1275g	3700g per day for Men 19-50 years

SILK Plain, Soymilk VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - SILK Plain, soymilk or Boiled Broccoli?

Lets compare vitamin content per 500 calories of SILK Plain, soymilk vs Boiled Broccoli:

• 500 calories of SILK Plain, soymilk have 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 12.7 times more Vitamin B9 and more Vitamin C than SILK Plain, soymilk.
• 500 calories of SILK Plain, soymilk have insufficient amounts of Vitamin C
• 500 calories of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for SILK Plain, soymilk vs Boiled Broccoli:

• 500 calories of SILK Plain, soymilk have 2.6 times more Calcium and 1.2 times more Selenium than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 1.8 times more Iron, 1.5 times more Magnesium, 2.8 times more Potassium and 2.1 times more Zinc than SILK Plain, soymilk.
• Both SILK Plain, soymilk and Boiled Broccoli contain similar levels of Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of SILK Plain, soymilk have 3.4 times more Fat and 1.5 times more Sugars than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 2.6 times more Carbohydrate and 9.7 times more Fiber than SILK Plain, soymilk.
• Both SILK Plain, soymilk and Boiled Broccoli offer comparable quantities of Energy and Protein per 500 calories.