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

Weight per 500 calories

Broccoli

1471g

Soymilk, original and vanilla, light, with added calcium, vitamins A and D

1667g

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

Which food has more nutrients per 500 calories - Broccoli or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Soymilk, original and vanilla, light, with added calcium, vitamins A and D

31%

23%

46%

500 kcal ▼

Macro Nutrients

Broccolivs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

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

13.2%13g

5.44 gvs13 g

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

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5.24%1.68g

Saturated Fat

0.26%0.083g

1.68 gvs0.083 g

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

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58%0.93g

Omega 3

51%0.82g

0.93 gvs0.82 g

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

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4.24%0.72g

Omega 6

37%6.3g

0.72 gvs6.3 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

45%58.5g

98 gvs58.5 g

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

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34.5%25g

Sugars

60%43.5g

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

25 gvs43.5 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

13%5g

38.2 gvs5 g

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

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74%41.5g

Protein

71%39.7g

41.5 gvs39.7 g

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

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Vitamins

Broccolivs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

50.7%456μg

Vitamin A

113%1017μg

RAE, retinol activity equivalents

456 μgvs1017 μg

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

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87%1.04mg

Vitamin B1

51.4%0.62mg

Thiamine

1.04 mgvs0.62 mg

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

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132%1.72mg

Vitamin B2

258%3.35mg

Riboflavin

1.72 mgvs3.35 mg

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

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58.7%9.4mg

Vitamin B3

23%3.7mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs3.7 mg

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

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169%8.43mg

Vitamin B5

Pantothenic acid

8.43 mgvsNA mg

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

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198%2.57mg

Vitamin B6

20.5%0.27mg

Pyridoxine

2.57 mgvs0.27 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

37.5%150μg

Folates and Folic Acid

926 μgvs150 μg

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

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0%0μg

Vitamin B12

694%16.7μg

Cobalamin

0 μgvs16.7 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

131%783IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs783 IU

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

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76.5%11.5mg

Vitamin E

6.67%1mg

Tocopherols and Tocotrienols

11.5 mgvs1 mg

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

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1245%1494μg

Vitamin K

22.2%26.7μg

Phytomenadione or phylloquinone

1494 μgvs26.7 μg

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

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Minerals

Broccolivs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

69%691mg

Calcium

205%2050mg

691 mgvs2050 mg

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

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80%0.72mg

Copper

159%1.43mg

0.72 mgvs1.43 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

89.6%7.17mg

10.7 mgvs7.17 mg

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

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73.5%309mg

Magnesium

59.5%250mg

309 mgvs250 mg

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

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134%3.1mg

Manganese

3.1 mgvsNA mg

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

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Molybdenum

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

NA μgvsNA μg

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

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139%971mg

Phosphorus

207%1450mg

971 mgvs1450 mg

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

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137%4647mg

Potassium

57.4%1950mg

4647 mgvs1950 mg

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

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67%36.8μg

Selenium

69.7%38.3μg

36.8 μgvs38.3 μg

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

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32.4%485mg

Sodium

53.3%800mg

485 mgvs800 mg

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

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55%6.03mg

Zinc

35%3.83mg

6.03 mgvs3.83 mg

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

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35.5%1313g

Water

41.8%1545g

1313 gvs1545 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 Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

Raw Broccoli has 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.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.2 times more Vitamin A, 1.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Broccoli.

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

Raw Broccoli has 1.5 times more Iron, 1.2 times more Magnesium, 2.4 times more Potassium and 1.6 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3 times more Calcium, 2 times more Copper, 1.5 times more Phosphorus and 1.6 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliSoymilk, original and vanilla, light, with added calcium, vitamins A and DVS Boiled BroccoliBroccoliVS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and DSoymilk, original and vanilla, light, with added calcium, vitamins A and DVS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Compare Foods

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

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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