Comparing Nutrients in 500 calories SILK Very Vanilla, soymilk VS Broccoli

Weight per 500 calories

• SILK Very Vanilla, soymilk: 943g
• Broccoli: 1471g

SILK Very Vanilla, soymilk has 1.6 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 Very Vanilla, soymilk or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
SILK Very Vanilla, soymilk	18%	27%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	SILK Very Vanilla, soymilk	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	6.07% 1.94g	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	56.7% 73.8g	75% 98g	130g per day for Men 19-50 years
Sugars	85.6% 62g	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	9.93% 3.77g	101% 38.2g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	SILK Very Vanilla, 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	152% 2mg	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	23.6% 94μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	483% 11.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	90% 81mg	1458% 1312mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	77% 462IU	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 Very Vanilla, soymilk	Broccoli	Recommended Dietary Allowance
Calcium	136% 1358mg	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	52% 4.15mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	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	34% 1160mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	36.5% 547mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	22.3% 825g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of SILK Very Vanilla, soymilk vs Broccoli:

• SILK Very Vanilla, soymilk has more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 9.8 times more Vitamin B9 and 16.2 times more Vitamin C than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk and Raw Broccoli have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for SILK Very Vanilla, soymilk vs Broccoli:

• SILK Very Vanilla, soymilk has 2 times more Calcium than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Iron, 2 times more Magnesium, 4 times more Potassium, 1.7 times more Selenium and 1.6 times more Water than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk and Raw Broccoli have similar amounts of Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• SILK Very Vanilla, soymilk has 2.9 times more Fat and 2.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Carbohydrate, 10.1 times more Fiber and 1.8 times more Protein than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk and Raw Broccoli have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both SILK Very Vanilla, soymilk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.