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

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Frozen Chopped Broccoli: 1923g

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 Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.2% 13g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	3.5% 0.6g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	60% 43.5g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	152% 57.7g	38g per day for Men 19-50 years
Protein	71% 39.7g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	113% 1017μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	205% 2050mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	NA	246% 5.65mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	47.5% 1759g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D VS Frozen Chopped 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 Frozen Chopped Broccoli?

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

• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 9.4 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C, 23.5 times more Vitamin E and 58.5 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 Frozen Chopped 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 Frozen Chopped 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 Frozen Chopped Broccoli:

• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.9 times more Calcium, 2 times more Copper, 1.5 times more Phosphorus and 1.7 times more Sodium than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Iron, 1.4 times more Magnesium, 2.1 times more Potassium, 1.4 times more Selenium and 2.4 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 Frozen Chopped Broccoli contain similar levels of 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 2.3 times more Fat, 10.6 times more Omega 6 and 1.7 times more Sugars than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Omega 3, 1.6 times more Carbohydrate, 11.5 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 Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6