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

Weight per 500 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g
• Broccoli: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Broccoli	27%	8%	65%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	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	20.3% 26.4g	75% 98g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	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	% 0g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 8.44g	% 1.47g	g per day for Men 19-50 years
Fiber	20% 7.58g	101% 38.2g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Vitamin A	98% 882μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.14mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Calcium	188% 1879mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	87% 6.97mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	38% 1411g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.9 times more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 3.8 times more Vitamin B3, 6.8 times more Vitamin B5, 3.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.7 times more Calcium and 1.7 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc 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 Raw Broccoli have similar amounts of Manganese, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4.5 times more Fat and 1.9 times more Saturated Fat than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Carbohydrate, 4 times more Sugars, more Fructose and 5 times more Fiber 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 Raw Broccoli have similar amounts of Energy and Protein per 500 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.