Comparing Nutrients in 500 calories BroccoliVS Soy Flour

Weight per 500 calories

Broccoli

1471g

Soy Flour

115g

Raw Full-fat Soy Flour has 12.8 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Soy Flour?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Soy Flour

33%

40%

27%

500 kcal ▼

Macro Nutrients

Broccolivs Soy Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.6%5.44g

Fat

24.5%23.8g

5.44 gvs23.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.24%1.68g

Saturated Fat

10.8%3.44g

1.68 gvs3.44 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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58%0.93g

Omega 3

99%1.6g

0.93 gvs1.6 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.24%0.72g

Omega 6

69.7%12g

0.72 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75%98g

Carbohydrate

28.3%36.8g

98 gvs36.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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34.5%25g

Sugars

12%8.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

25 gvs8.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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13.8%10g

Fructose

≤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]

10 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.2g

Glucose

7.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.47g

Sucrose

1.47 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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101%38.2g

Fiber

29%11g

38.2 gvs11 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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74%41.5g

Protein

77.8%43.6g

41.5 gvs43.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Soy Flour

50.7%456μg

Vitamin A

0.77%6.9μg

RAE, retinol activity equivalents

456 μgvs6.9 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87%1.04mg

Vitamin B1

55.8%0.67mg

Thiamine

1.04 mgvs0.67 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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132%1.72mg

Vitamin B2

103%1.34mg

Riboflavin

1.72 mgvs1.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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58.7%9.4mg

Vitamin B3

31%4.98mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs4.98 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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169%8.43mg

Vitamin B5

36.6%1.83mg

Pantothenic acid

8.43 mgvs1.83 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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198%2.57mg

Vitamin B6

41%0.53mg

Pyridoxine

2.57 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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232%926μg

Vitamin B9

99%397μg

Folates and Folic Acid

926 μgvs397 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1458%1312mg

Vitamin C

0%0mg

Ascorbic acid

1312 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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76.5%11.5mg

Vitamin E

15%2.25mg

Tocopherols and Tocotrienols

11.5 mgvs2.25 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1245%1494μg

Vitamin K

67.2%80.6μg

Phytomenadione or phylloquinone

1494 μgvs80.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Soy Flour

69%691mg

Calcium

23.7%237mg

691 mgvs237 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80%0.72mg

Copper

374%3.36mg

0.72 mgvs3.36 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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134%10.7mg

Iron

92%7.34mg

10.7 mgvs7.34 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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73.5%309mg

Magnesium

118%494mg

309 mgvs494 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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134%3.1mg

Manganese

114%2.62mg

3.1 mgvs2.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

804%362μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs362 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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139%971mg

Phosphorus

81.3%569mg

971 mgvs569 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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137%4647mg

Potassium

85.2%2897mg

4647 mgvs2897 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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67%36.8μg

Selenium

15.7%8.64μg

36.8 μgvs8.64 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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32.4%485mg

Sodium

1%15mg

485 mgvs15 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55%6.03mg

Zinc

41%4.5mg

6.03 mgvs4.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35.5%1313g

Water

0.16%5.94g

1313 gvs5.94 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Broccoli vs Soy Flour:

Raw Broccoli has 66 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 4.6 times more Vitamin B5, 4.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 5.1 times more Vitamin E and 18.5 times more Vitamin K than Raw Full-fat Soy Flour.
Both Raw Broccoli as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Soy Flour:

Raw Broccoli has 2.9 times more Calcium, 1.5 times more Iron, 1.7 times more Phosphorus, 1.6 times more Potassium, 4.3 times more Selenium, 32.4 times more Sodium, 1.3 times more Zinc and 220.9 times more Water than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 4.7 times more Copper and 1.6 times more Magnesium than Raw Broccoli.
Both Raw Broccoli and Raw Full-fat Soy Flour have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 2.7 times more Carbohydrate, 2.9 times more Sugars and 3.5 times more Fiber than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 4.4 times more Fat, 2.1 times more Saturated Fat, 1.7 times more Omega 3 and 16.4 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Raw Full-fat Soy Flour have similar amounts of Energy and Protein per 500 kcal.
Both Raw Broccoli as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliSoy FlourVS Boiled BroccoliBroccoliVS Roasted Soy FlourSoy FlourVS Roasted Soy Flour

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Soy Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Soy Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: