Comparing Nutrients in 500 calories Soy Nuts VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Soy Nuts: 111g
• Boiled Spears Frozen Broccoli: 1786g

Soy Nuts have 16 times more energy per 100g than Boiled Spears Frozen Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Soy Nuts or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soy Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	70.5% 12g	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	25% 32.3g	73.6% 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	23.7% 9.02g	141% 53.6g	38g per day for Men 19-50 years
Protein	86% 48.2g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	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	57% 228μg	134% 536μg	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	5.7% 5.12mg	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	34.3% 41.2μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.6% 156mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	85.3% 0.77mg	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	55% 4.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	252% 5.8mg	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	103% 723mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	44.7% 1519mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.23mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	43.8% 1620g	3700g per day for Men 19-50 years

Soy Nuts VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soy Nuts or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Soy Nuts vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 7 times more Vitamin B3, 9.3 times more Vitamin B5, 9.3 times more Vitamin B6, 2.3 times more Vitamin B9, 139.8 times more Vitamin C and 38.2 times more Vitamin K than Dry-roasted Soybeans.
• 500 calories of Soy Nuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dry-roasted Soybeans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soy Nuts vs Boiled Spears Frozen Broccoli:

• 500 calories of Soy Nuts have 1.6 times more Copper than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 5.8 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium, 192.4 times more Sodium and 1818.5 times more Water than Dry-roasted Soybeans.
• Both Soy Nuts and Boiled Spears Frozen Broccoli contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soy Nuts have 12.3 times more Fat, 10.8 times more Saturated Fat, 2.1 times more Omega 3 and 51.6 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 3 times more Carbohydrate and 5.9 times more Fiber than Dry-roasted Soybeans.
• Both Soy Nuts and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6