Comparing Nutrients in 500 calories Green Soybeans VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Green Soybeans: 340g
• Cooked Chopped Frozen Broccoli: 1786g

Green Soybeans have 5.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Green Soybeans or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Green Soybeans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	141% 53.6g	38g per day for Men 19-50 years
Protein	78.7% 44g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.4% 30.6μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	179% 2.32mg	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	140% 561μg	250% 1000μg	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	110% 99mg	796% 716mg	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	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	67% 670mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	67.5% 0.61mg	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	151% 12mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	173% 4mg	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	94% 660mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	62% 2109mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	6.2% 230g	43.8% 1620g	3700g per day for Men 19-50 years

Green Soybeans VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Soybeans or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Green Soybeans vs Cooked Chopped Frozen Broccoli:

• 500 calories of Green Soybeans have 1.5 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 29.8 times more Vitamin A, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 9.8 times more Vitamin B5, 10.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Green Soybeans.
• 500 calories of Green Soybeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Green Soybeans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Soybeans vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 1.4 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Selenium, 3.9 times more Sodium, 1.5 times more Zinc and 7.1 times more Water than Raw Green Soybeans.
• Both Green Soybeans and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Iron, Magnesium and Potassium per 500 calories.
• 500 calories of Green Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Soybeans have 10.8 times more Fat, 1.7 times more Omega 3 and 41.4 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.5 times more Carbohydrate, 3.8 times more Fiber and 1.3 times more Protein than Raw Green Soybeans.
• Both Green Soybeans and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6