Comparing Nutrients in 500 calories Soy CheeseVS Boiled Broccoli

Weight per 500 calories

Soy Cheese

331g

Boiled Broccoli

1429g

Soy Cheese has 4.3 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Soy Cheese

33%

48%

19%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Soy Cheesevs 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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27.7%27g

Fat

6.04%5.86g

27 gvs5.86 g

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

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12%3.9g

Saturated Fat

3.53%1.13g

3.9 gvs1.13 g

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

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112%1.8g

Omega 3

106%1.7g

1.8 gvs1.7 g

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

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78.5%13.4g

Omega 6

4.3%0.73g

13.4 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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17.6%23g

Carbohydrate

79%103g

23 gvs103 g

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

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7.3%5.3g

Sugars

27.4%20g

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

5.3 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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0%0g

Fiber

124%47g

0 gvs47 g

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

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74%41.4g

Protein

60.7%34g

41.4 gvs34 g

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

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Vitamins

Soy Cheesevs Boiled Broccoli

0.74%6.62μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

6.62 μgvs1100 μg

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

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0%0mg

Vitamin B1

75%0.9mg

Thiamine

0 mgvs0.9 mg

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

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35.7%0.46mg

Vitamin B2

135%1.76mg

Riboflavin

0.46 mgvs1.76 mg

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

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10.3%1.66mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs7.9 mg

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

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7.7%0.38mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.38 mgvs8.8 mg

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

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18%0.23mg

Vitamin B6

220%2.86mg

Pyridoxine

0.23 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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18.2%73μg

Vitamin B9

386%1543μg

Folates and Folic Acid

73 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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13.2%2mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

2 mgvs20.7 mg

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

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12.7%15.2μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

15.2 μgvs2016 μg

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

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Minerals

Soy Cheesevs Boiled Broccoli

62.3%623mg

Calcium

57%571mg

623 mgvs571 mg

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

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140%1.26mg

Copper

97%0.87mg

1.26 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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232%18.5mg

Iron

120%9.57mg

18.5 mgvs9.57 mg

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

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180%755mg

Magnesium

71.4%300mg

755 mgvs300 mg

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

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128%2.94mg

Manganese

120%2.77mg

2.94 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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105%735mg

Phosphorus

137%957mg

735 mgvs957 mg

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

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19.4%659mg

Potassium

123%4186mg

659 mgvs4186 mg

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

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101%55.6μg

Selenium

41.6%23μg

55.6 μgvs23 μg

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

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4.4%66.2mg

Sodium

39%586mg

66.2 mgvs586 mg

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

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51.8%5.7mg

Zinc

58.4%6.43mg

5.7 mgvs6.43 mg

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

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6.35%235g

Water

34.5%1275g

235 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 Soy Cheese vs Boiled Broccoli:

Boiled and Drained Broccoli contains 166.1 times more Vitamin A, more Vitamin B1, 3.8 times more Vitamin B2, 4.8 times more Vitamin B3, 22.9 times more Vitamin B5, 12.3 times more Vitamin B6, 21.2 times more Vitamin B9, more Vitamin C, 10.4 times more Vitamin E and 132.3 times more Vitamin K than Soybean, curd cheese.
Both Soybean, curd cheese 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 Soy Cheese vs Boiled Broccoli:

Soybean, curd cheese has 1.4 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium and 2.4 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Phosphorus, 6.4 times more Potassium, 8.8 times more Sodium and 5.4 times more Water than Soybean, curd cheese.
Both Soybean, curd cheese and Boiled and Drained Broccoli have similar amounts of Calcium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Soybean, curd cheese has 4.6 times more Fat, 3.4 times more Saturated Fat, 18.3 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.5 times more Carbohydrate, 3.7 times more Sugars and more Fiber than Soybean, curd cheese.
Both Soybean, curd cheese and Boiled and Drained Broccoli have similar amounts of Energy and Omega 3 per 500 kcal.
Both Soybean, curd cheese as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soy CheeseVS Canned PotatoesBoiled BroccoliVS Canned PotatoesSoy CheeseVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Soy CheeseVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: