Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Boiled Broccoli

Weight per 500 calories

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

1471g

Boiled Broccoli

1429g

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

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

Macros Ratio

Protein Fat Carbs

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

31%

23%

46%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

13%12.5g

Fat

6.04%5.86g

12.5 gvs5.86 g

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

Find Legumes rich in Fat

3.6%1.15g

Saturated Fat

3.53%1.13g

1.15 gvs1.13 g

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

Find Legumes rich in Saturated Fat

Omega 3

106%1.7g

NA gvs1.7 g

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

Find Legumes rich in Omega 3

Omega 6

4.3%0.73g

NA gvs0.73 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

43.6%56.6g

Carbohydrate

79%103g

56.6 gvs103 g

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

Find Legumes rich in Carbohydrate

8.3%6.03g

Sugars

27.4%20g

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

6.03 gvs20 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

%7g

NA gvs7 g

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

Find Legumes rich in Glucose

Sucrose

%1.14g

NA gvs1.14 g

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

Find Legumes rich in Sucrose

23.2%8.82g

Fiber

124%47g

8.82 gvs47 g

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

Find Legumes rich in Fiber

69%38.5g

Protein

60.7%34g

38.5 gvs34 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B1

75%0.9mg

Thiamine

NA mgvs0.9 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

197%2.56mg

Vitamin B2

135%1.76mg

Riboflavin

2.56 mgvs1.76 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

NA mgvs7.9 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

176%8.8mg

Pantothenic acid

NA mgvs8.8 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B6

220%2.86mg

Pyridoxine

NA mgvs2.86 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

25.7%103μg

Vitamin B9

386%1543μg

Folates and Folic Acid

103 μgvs1543 μg

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

Find Legumes rich in Vitamin B9

141%3.4μg

Vitamin B12

0%0μg

Cobalamin

3.4 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 mg

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

Find Legumes rich in Vitamin C

100%603IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

603 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

Find Legumes rich in Vitamin E

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

Find Legumes rich in Vitamin K

Minerals

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs Boiled Broccoli

181%1809mg

Calcium

57%571mg

1809 mgvs571 mg

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

Find Legumes rich in Calcium

Copper

97%0.87mg

NA mgvs0.87 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

84.6%6.76mg

Iron

120%9.57mg

6.76 mgvs9.57 mg

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

Find Legumes rich in Iron

45.5%191mg

Magnesium

71.4%300mg

191 mgvs300 mg

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

Find Legumes rich in Magnesium

Manganese

120%2.77mg

NA mgvs2.77 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

216%1515mg

Phosphorus

137%957mg

1515 mgvs957 mg

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

Find Legumes rich in Phosphorus

50.6%1721mg

Potassium

123%4186mg

1721 mgvs4186 mg

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

Find Legumes rich in Potassium

Selenium

41.6%23μg

NA μgvs23 μg

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

Find Legumes rich in Selenium

61.8%926mg

Sodium

39%586mg

926 mgvs586 mg

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

Find Legumes rich in Sodium

13.4%1.47mg

Zinc

58.4%6.43mg

1.47 mgvs6.43 mg

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

Find Legumes rich in Zinc

36.6%1353g

Water

34.5%1275g

1353 gvs1275 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Boiled Broccoli:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 15 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

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

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 3.2 times more Calcium, 1.6 times more Phosphorus and 1.6 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Iron, 1.6 times more Magnesium, 2.4 times more Potassium and 4.4 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 2.1 times more Fat than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Carbohydrate, 3.3 times more Sugars and 5.3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 500 kcal.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and DBoiled BroccoliVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and DSoymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: