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

Weight per 500 calories

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Broccoli	27%	8%	65%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	13.2% 13g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	45% 58.5g	75% 98g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	13% 5g	101% 38.2g	38g per day for Men 19-50 years
Protein	71% 39.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Vitamin A	113% 1017μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Broccoli	Recommended Dietary Allowance
Calcium	205% 2050mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	89.6% 7.17mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 2.2 times more Vitamin A, 1.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 9.7 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 11.5 times more Vitamin E and 56 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3 times more Calcium, 2 times more Copper, 1.5 times more Phosphorus and 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Iron, 2.4 times more Potassium and 1.6 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 Raw Broccoli have similar amounts of Magnesium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 2.4 times more Fat, 8.7 times more Omega 6 and 1.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 20.1 times more Saturated Fat, 1.7 times more Carbohydrate and 7.6 times more Fiber 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 Raw Broccoli have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.