Comparing Nutrients in 500 calories Soy CheeseVS Broccoli

Weight per 500 calories

Soy Cheese

331g

Broccoli

1471g

Soy Cheese has 4.4 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Soy Cheese

33%

48%

19%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Soy Cheesevs 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

5.6%5.44g

27 gvs5.44 g

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

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12%3.9g

Saturated Fat

5.24%1.68g

3.9 gvs1.68 g

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

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112%1.8g

Omega 3

58%0.93g

1.8 gvs0.93 g

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

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78.5%13.4g

Omega 6

4.24%0.72g

13.4 gvs0.72 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

75%98g

23 gvs98 g

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

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7.3%5.3g

Sugars

34.5%25g

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

5.3 gvs25 g

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

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Fructose

13.8%10g

≤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 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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0%0g

Fiber

101%38.2g

0 gvs38.2 g

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

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74%41.4g

Protein

74%41.5g

41.4 gvs41.5 g

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

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Vitamins

Soy Cheesevs Broccoli

0.74%6.62μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

6.62 μgvs456 μg

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

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0%0mg

Vitamin B1

87%1.04mg

Thiamine

0 mgvs1.04 mg

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

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35.7%0.46mg

Vitamin B2

132%1.72mg

Riboflavin

0.46 mgvs1.72 mg

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

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10.3%1.66mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs9.4 mg

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

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7.7%0.38mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.38 mgvs8.43 mg

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

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18%0.23mg

Vitamin B6

198%2.57mg

Pyridoxine

0.23 mgvs2.57 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

232%926μg

Folates and Folic Acid

73 μgvs926 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

1458%1312mg

Ascorbic acid

0 mgvs1312 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

76.5%11.5mg

Tocopherols and Tocotrienols

2 mgvs11.5 mg

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

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12.7%15.2μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

15.2 μgvs1494 μg

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

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Minerals

Soy Cheesevs Broccoli

62.3%623mg

Calcium

69%691mg

623 mgvs691 mg

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

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140%1.26mg

Copper

80%0.72mg

1.26 mgvs0.72 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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232%18.5mg

Iron

134%10.7mg

18.5 mgvs10.7 mg

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

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180%755mg

Magnesium

73.5%309mg

755 mgvs309 mg

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

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128%2.94mg

Manganese

134%3.1mg

2.94 mgvs3.1 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

139%971mg

735 mgvs971 mg

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

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19.4%659mg

Potassium

137%4647mg

659 mgvs4647 mg

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

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101%55.6μg

Selenium

67%36.8μg

55.6 μgvs36.8 μg

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

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4.4%66.2mg

Sodium

32.4%485mg

66.2 mgvs485 mg

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

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51.8%5.7mg

Zinc

55%6.03mg

5.7 mgvs6.03 mg

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

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6.35%235g

Water

35.5%1313g

235 gvs1313 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 Broccoli:

Raw Broccoli contains 68.8 times more Vitamin A, more Vitamin B1, 3.7 times more Vitamin B2, 5.7 times more Vitamin B3, 21.9 times more Vitamin B5, 11.1 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C, 5.8 times more Vitamin E and 98.1 times more Vitamin K than Soybean, curd cheese.
Both Soybean, curd cheese as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soy Cheese vs Broccoli:

Soybean, curd cheese has 1.7 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium and 1.5 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Phosphorus, 7.1 times more Potassium, 7.3 times more Sodium and 5.6 times more Water than Soybean, curd cheese.
Both Soybean, curd cheese and Raw Broccoli have similar amounts of Calcium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Soybean, curd cheese has 4.9 times more Fat, 2.3 times more Saturated Fat, 1.9 times more Omega 3 and 18.5 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 4.3 times more Carbohydrate, 4.7 times more Sugars and more Fiber than Soybean, curd cheese.
Both Soybean, curd cheese and Raw Broccoli have similar amounts of Energy and Protein per 500 kcal.
Both Soybean, curd cheese as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soy CheeseVS Canned PotatoesBroccoliVS Canned PotatoesSoy CheeseVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Soy CheeseVS Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: