Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Cooked Chopped 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, original and vanilla, light, with added calcium, vitamins A and D or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.2% 13g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	45% 58.5g	73.5% 96g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	13% 5g	141% 53.6g	38g per day for Men 19-50 years
Protein	71% 39.7g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	113% 1017μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	37.5% 150μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	694% 16.7μg	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	131% 783IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	205% 2050mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	89.6% 7.17mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	NA	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	207% 1450mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	43.8% 1620g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cooked Chopped Frozen Broccoli:

• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 2.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B3, 8.7 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C, 23.6 times more Vitamin E and 59 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cooked Chopped Frozen Broccoli:

• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3.5 times more Calcium, 2.4 times more Copper, 1.7 times more Phosphorus, 3.1 times more Selenium and 4.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.5 times more Iron, 1.3 times more Potassium and 1.3 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 6 times more Fat, 27.1 times more Omega 6 and 1.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Carbohydrate, 10.7 times more Fiber and 1.4 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6