Comparing Nutrients in 500 calories Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g
• Boiled Spears Frozen Broccoli: 1786g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	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	20.3% 26.4g	73.6% 96g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.44g	NA	g per day for Men 19-50 years
Fiber	20% 7.58g	141% 53.6g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	98% 882μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.14mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	169% 50.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74.6% 298μg	134% 536μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	701% 17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	124% 742IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.8% 2.36mg	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

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	188% 1879mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	87% 6.97mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	252% 5.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1966% 885μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69.3% 485mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	38% 1411g	43.8% 1620g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Boiled Spears Frozen Broccoli:

• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.3 times more Vitamin B3, 3.9 times more Vitamin B5, 3.1 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 500 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Boiled Spears Frozen Broccoli:

• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.1 times more Calcium, 1.6 times more Copper and 1.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus and 1.8 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Boiled Spears Frozen Broccoli contain similar levels of Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 12.4 times more Fat than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.6 times more Carbohydrate, 4.2 times more Sugars, 7.1 times more Fiber and 1.3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.