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Comparing Nutrients in 14 ounces Boiled BroccoliVS Soy Flour

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Soy Flour
33%
40%
27%
14 oz ▼

Macro Nutrients

4.8%139kcal
Energy
59.4%1723kcal
139 kcalvs1723 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.68%1.63g
Fat
84.5%82g
1.63 gvs82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.98%0.31g
Saturated Fat
37%12g
0.31 gvs12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g
Omega 3
342%5.47g
0.47 gvs5.47 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g
Omega 6
240%41g
0.2 gvs41 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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22%28.5g
Carbohydrate
97%127g
28.5 gvs127 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.6%5.5g
Sugars
41%29.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.5 gvs29.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.05%2.94g
Fructose
NA
≤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]
2.94 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g
Glucose
NA
1.94 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.32g
Sucrose
NA
0.32 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g
Fiber
100%38g
13 gvs38 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17%9.45g
Protein
268%150g
9.45 gvs150 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

34%306μg
Vitamin A
2.65%24μg
RAE, retinol activity equivalents
306 μgvs24 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg
Vitamin B1
192%2.3mg
Thiamine
0.25 mgvs2.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.6%0.49mg
Vitamin B2
354%4.6mg
Riboflavin
0.49 mgvs4.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.7%2.2mg
Vitamin B3
107%17mg
Niacin, nicotinic acid, niacinamide
2.2 mgvs17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49%2.44mg
Vitamin B5
126%6.3mg
Pantothenic acid
2.44 mgvs6.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61%0.79mg
Vitamin B6
141%1.83mg
Pyridoxine
0.79 mgvs1.83 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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107%429μg
Vitamin B9
342%1369μg
Folates and Folic Acid
429 μgvs1369 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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286%258mg
Vitamin C
0%0mg
Ascorbic acid
258 mgvs0 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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38.4%5.75mg
Vitamin E
51.6%7.74mg
Tocopherols and Tocotrienols
5.75 mgvs7.74 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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467%560μg
Vitamin K
232%278μg
Phytomenadione or phylloquinone
560 μgvs278 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16%159mg
Calcium
81.8%818mg
159 mgvs818 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg
Copper
1288%11.6mg
0.24 mgvs11.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.4%16μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
16 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.2%2.66mg
Iron
316%25.3mg
2.66 mgvs25.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
405%1703mg
83.3 mgvs1703 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33.5%0.77mg
Manganese
393%9.03mg
0.77 mgvs9.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
2769%1246μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs1246 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38%266mg
Phosphorus
280%1961mg
266 mgvs1961 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34.2%1163mg
Potassium
294%9982mg
1163 mgvs9982 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.35μg
Selenium
54%29.8μg
6.35 μgvs29.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%163mg
Sodium
3.44%51.6mg
163 mgvs51.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.2%1.8mg
Zinc
141%15.6mg
1.8 mgvs15.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.57%354g
Water
0.55%20.5g
354 gvs20.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Soy Flour:
Comparing minerals per 14 ounces for Boiled Broccoli vs Soy Flour:
Comparison of macro-nutrients per 14 ounces:



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