Comparing Nutrients in 500 calories Green Soybeans VS Frozen Broccoli Spears

Weight per 500 calories

• Green Soybeans: 340g
• Frozen Broccoli Spears: 1724g

Green Soybeans have 5.1 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Green Soybeans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	3.75% 0.64g	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	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	78.7% 44g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.4% 30.6μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	67% 670mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	62% 2109mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	6.2% 230g	42% 1561g	3700g per day for Men 19-50 years

Green Soybeans VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Broccoli Spears contain 32.1 times more Vitamin A, 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 8.3 times more Vitamin B5, 13.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 11.9 times more Vitamin C than Raw Green Soybeans.
• Both Green Soybeans and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Green Soybeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Green Soybeans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Frozen Broccoli Spears contain 1.4 times more Copper, 2.4 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium, 6.4 times more Selenium, 5.7 times more Sodium, 1.7 times more Zinc and 6.8 times more Water than Raw Green Soybeans.
• Both Green Soybeans and Frozen Broccoli Spears contain similar levels of Calcium, Iron and Magnesium 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 3.9 times more Fat and 15.1 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.7 times more Omega 3, 2.5 times more Carbohydrate and 3.6 times more Fiber than Raw Green Soybeans.
• Both Green Soybeans and Frozen Broccoli Spears offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6