Comparing Nutrients in 500 calories Low Salt Shoyu VS Broccoli

Weight per 500 calories

• Low Salt Shoyu: 877g
• Broccoli: 1471g

Low Salt Shoyu has 1.7 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 - Low Salt Shoyu or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Low Salt Shoyu	59%	4%	37%
Broccoli	27%	8%	65%

Macro Nutrients

	Low Salt Shoyu	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	37.7% 49g	75% 98g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	0% 0g	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	% 2.63g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	16% 6.14g	101% 38.2g	38g per day for Men 19-50 years
Protein	142% 79.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Low Salt Shoyu	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	29.2% 0.35mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	96% 386μg	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	24% 3.6mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Shoyu	Broccoli	Recommended Dietary Allowance
Calcium	26.3% 263mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	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	148% 12mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	144% 605mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	384% 8.84mg	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	208% 1456mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	91% 3088mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	7.97% 4.4μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2104% 31561mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	18% 659g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low Salt Shoyu vs Broccoli:

• Shoyu Soy Sauce, low salt has 1.2 times more Vitamin B2 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3 times more Vitamin B1, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and more Vitamin K than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Shoyu Soy Sauce, low salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Low Salt Shoyu vs Broccoli:

• Shoyu Soy Sauce, low salt has 2 times more Magnesium, 2.9 times more Manganese, 1.5 times more Phosphorus and 65 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium, 1.7 times more Copper, 1.5 times more Potassium, 8.4 times more Selenium and 2 times more Water than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt and Raw Broccoli have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Shoyu Soy Sauce, low salt has 1.5 times more Omega 6 and 1.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Fat, 5.5 times more Saturated Fat, 7 times more Omega 3, 2 times more Carbohydrate, 5.7 times more Sugars, more Fructose and 6.2 times more Fiber than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Shoyu Soy Sauce, low salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.