Comparing Nutrients in 500 calories SoymilkVS Broccoli

Weight per 500 calories

Soymilk

926g

Broccoli

1471g

Soymilk has 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Soymilk

24%

29%

47%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Soymilkvs 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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16.7%16.2g

Fat

5.6%5.44g

16.2 gvs5.44 g

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

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5.93%1.9g

Saturated Fat

5.24%1.68g

1.9 gvs1.68 g

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

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43.4%0.69g

Omega 3

58%0.93g

0.69 gvs0.93 g

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

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32%5.4g

Omega 6

4.24%0.72g

5.4 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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44.7%58g

Carbohydrate

75%98g

58 gvs98 g

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

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51%37g

Sugars

34.5%25g

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

37 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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14.6%5.56g

Fiber

101%38.2g

5.56 gvs38.2 g

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

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54%30.3g

Protein

74%41.5g

30.3 gvs41.5 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soymilkvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

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46.3%0.56mg

Vitamin B1

87%1.04mg

Thiamine

0.56 mgvs1.04 mg

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

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49%0.64mg

Vitamin B2

132%1.72mg

Riboflavin

0.64 mgvs1.72 mg

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

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29.7%4.75mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

4.75 mgvs9.4 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

69%3.45mg

Vitamin B5

169%8.43mg

Pantothenic acid

3.45 mgvs8.43 mg

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

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55%0.71mg

Vitamin B6

198%2.57mg

Pyridoxine

0.71 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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41.7%167μg

Vitamin B9

232%926μg

Folates and Folic Acid

167 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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6.8%1mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

1 mgvs11.5 mg

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

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23%27.8μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

27.8 μgvs1494 μg

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

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Minerals

Soymilkvs Broccoli

23%231mg

Calcium

69%691mg

231 mgvs691 mg

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

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132%1.2mg

Copper

80%0.72mg

1.2 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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74%5.93mg

Iron

134%10.7mg

5.93 mgvs10.7 mg

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

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55%231mg

Magnesium

73.5%309mg

231 mgvs309 mg

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

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89.8%2.06mg

Manganese

134%3.1mg

2.06 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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68.8%481mg

Phosphorus

139%971mg

481 mgvs971 mg

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

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32%1093mg

Potassium

137%4647mg

1093 mgvs4647 mg

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

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81%44.4μg

Selenium

67%36.8μg

44.4 μgvs36.8 μg

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

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31.5%472mg

Sodium

32.4%485mg

472 mgvs485 mg

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

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10%1.1mg

Zinc

55%6.03mg

1.1 mgvs6.03 mg

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

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22%815g

Water

35.5%1313g

815 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 Soymilk vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.6 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 11.3 times more Vitamin E and 53.8 times more Vitamin K than Soymilk Unfortified.
Both Soymilk Unfortified as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soymilk vs Broccoli:

Soymilk Unfortified has 1.6 times more Copper and 1.2 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 3 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 4.3 times more Potassium, 5.4 times more Zinc and 1.6 times more Water than Soymilk Unfortified.
Both Soymilk Unfortified and Raw Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Soymilk Unfortified has 3 times more Fat, 7.5 times more Omega 6 and 1.5 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Omega 3, 1.7 times more Carbohydrate, 6.9 times more Fiber and 1.4 times more Protein than Soymilk Unfortified.
Both Soymilk Unfortified and Raw Broccoli have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Soymilk Unfortified as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

SoymilkVS Soy protein concentrate, produced by alcohol extractionBroccoliVS Soy protein concentrate, produced by alcohol extractionSoymilkVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories SoymilkVS Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: