Comparing Nutrients in 500 calories Salted Soy ChipsVS Boiled Broccoli

Weight per 500 calories

Salted Soy Chips

130g

Boiled Broccoli

1429g

Salted Soy Chips have 11 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Salted Soy Chips or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Salted Soy Chips

28%

17%

55%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Salted Soy Chipsvs Boiled Broccoli

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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9.84%9.55g

Fat

6.04%5.86g

9.55 gvs5.86 g

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

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4.47%1.43g

Saturated Fat

3.53%1.13g

1.43 gvs1.13 g

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

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32.3%0.52g

Omega 3

106%1.7g

0.52 gvs1.7 g

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

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27.7%4.7g

Omega 6

4.3%0.73g

4.7 gvs0.73 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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53%69g

Carbohydrate

79%103g

69 gvs103 g

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

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3.22%2.34g

Sugars

27.4%20g

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

2.34 gvs20 g

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

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Fructose

14.6%10.6g

≤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]

NA gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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12%4.55g

Fiber

124%47g

4.55 gvs47 g

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

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61.5%34.4g

Protein

60.7%34g

34.4 gvs34 g

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

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Vitamins

Salted Soy Chipsvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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36%0.43mg

Vitamin B1

75%0.9mg

Thiamine

0.43 mgvs0.9 mg

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

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35%0.45mg

Vitamin B2

135%1.76mg

Riboflavin

0.45 mgvs1.76 mg

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

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24%3.87mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

3.87 mgvs7.9 mg

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

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36.4%1.8mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.8 mgvs8.8 mg

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

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51.2%0.67mg

Vitamin B6

220%2.86mg

Pyridoxine

0.67 mgvs2.86 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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78%312μg

Vitamin B9

386%1543μg

Folates and Folic Acid

312 μgvs1543 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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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 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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8.74%1.3mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

1.3 mgvs20.7 mg

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

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13%15.5μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

15.5 μgvs2016 μg

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

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Minerals

Salted Soy Chipsvs Boiled Broccoli

22.2%222mg

Calcium

57%571mg

222 mgvs571 mg

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

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354%3.2mg

Copper

97%0.87mg

3.2 mgvs0.87 mg

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

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0%0μg

Fluoride

1.43%57μg

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

0 μgvs57 μg

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

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84.4%6.75mg

Iron

120%9.57mg

6.75 mgvs9.57 mg

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

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52.6%221mg

Magnesium

71.4%300mg

221 mgvs300 mg

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

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115%2.65mg

Manganese

120%2.77mg

2.65 mgvs2.77 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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1.3%9.1mg

Phosphorus

137%957mg

9.1 mgvs957 mg

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

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0.27%9.1mg

Potassium

123%4186mg

9.1 mgvs4186 mg

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

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28.6%15.7μg

Selenium

41.6%23μg

15.7 μgvs23 μg

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

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73%1094mg

Sodium

39%586mg

1094 mgvs586 mg

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

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17.7%1.95mg

Zinc

58.4%6.43mg

1.95 mgvs6.43 mg

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

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0.3%11g

Water

34.5%1275g

11 gvs1275 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 Salted Soy Chips vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 4.8 times more Vitamin B5, 4.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 15.8 times more Vitamin E and 130.4 times more Vitamin K than Salted Soy Chips or Crisps Snacks.
Both Salted Soy Chips or Crisps Snacks as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Salted Soy Chips vs Boiled Broccoli:

Salted Soy Chips or Crisps Snacks have 3.7 times more Copper and 1.9 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 105.3 times more Phosphorus, 460.4 times more Potassium, 1.5 times more Selenium, 3.3 times more Zinc and 115.5 times more Water than Salted Soy Chips or Crisps Snacks.
Both Salted Soy Chips or Crisps Snacks and Boiled and Drained Broccoli have similar amounts of Manganese per 500 kcal.
Both Salted Soy Chips or Crisps Snacks as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Salted Soy Chips or Crisps Snacks have 1.6 times more Fat and 6.5 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.3 times more Omega 3, 1.5 times more Carbohydrate, 8.5 times more Sugars and 10.4 times more Fiber than Salted Soy Chips or Crisps Snacks.
Both Salted Soy Chips or Crisps Snacks and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 500 kcal.
Both Salted Soy Chips or Crisps Snacks as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Salted Soy ChipsVS Popcorn, microwave, regular (butter) flavor, made with palm oilBoiled BroccoliVS Popcorn, microwave, regular (butter) flavor, made with palm oilSalted Soy ChipsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Salted Soy ChipsVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Salted Soy Chips or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: