Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	3.83% 111kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	85.4% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	94% 122g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	51% 37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	167% 63.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	360% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	123% 6.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	287% 1147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	13% 131mg	113% 1131mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	706% 6.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30.3% 2.42mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	269% 1131mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	544% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.8% 194mg	383% 2679mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	244% 8295mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	425% 234μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Low-fat Soy Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Low-fat Soy Flour:

• 14 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, more Vitamin C, 2.4 times more Vitamin E and 22.6 times more Vitamin K than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 19.8 times more Vitamin B1, 3.5 times more Vitamin B2, 6.4 times more Vitamin B3, 5.7 times more Vitamin B5, 8.1 times more Vitamin B6 and 5.2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Low-fat Soy Flour:

• 14 ounces of Cooked Chopped Frozen Broccoli have 19.7 times more Water than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 8.6 times more Calcium, 47.1 times more Copper, 13.4 times more Iron, 21.9 times more Magnesium, 14.1 times more Manganese, 13.8 times more Phosphorus, 14.7 times more Potassium, 84.1 times more Selenium and 14.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Low-fat Soy Flour contain 13.3 times more Energy, 74.2 times more Fat, 71.7 times more Saturated Fat, 13.2 times more Omega 3, 281.5 times more Omega 6, 5.7 times more Carbohydrate, 6.3 times more Sugars, 5.3 times more Fiber and 16.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6