Nutrient Comparison: Boiled Broccoli VS Okara per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Okara to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Okara:
- 14 ounces of Boiled Broccoli have more Vitamin A, 3.2 times more Vitamin B1, 6.2 times more Vitamin B2, 5.5 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Okara.
- 14 ounces of Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
- Both Boiled and Drained Broccoli as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Broccoli vs Okara:
- 14 ounces of Boiled Broccoli have 1.4 times more Potassium and 4.6 times more Sodium than Okara.
- While 14 oz of Okara contain 2 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 2.1 times more Manganese and 6.6 times more Selenium than Boiled and Drained Broccoli.
- Both Boiled Broccoli and Okara contain similar levels of Magnesium, Phosphorus, Zinc and Water per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Broccoli have 1.3 times more Omega 3 than Okara.
- While 14 oz of Okara contain 2.2 times more Energy, 13.1 times more Omega 6, 1.7 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Broccoli.
- 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6