Comparing Nutrients in 14 ounces Broccoli VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soursop	5%	4%	91%

Macro Nutrients

	Broccoli	Soursop	Recommended Dietary Allowance
Energy	4.65% 135kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	51.4% 67g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	74% 53.7g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	20% 11g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soursop	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	18% 0.23mg	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	62.5% 250μg	14% 55.6μg	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	393% 354mg	91% 81.8mg	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	20.6% 3.1mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soursop	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	38% 0.34mg	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	36.2% 2.9mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	NA	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	37.4% 262mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.7% 322g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Soursop:

• Raw Broccoli has more Vitamin A, 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 4.5 times more Vitamin B9, 4.3 times more Vitamin C, 9.8 times more Vitamin E and 254 times more Vitamin K than Raw Soursop.
• While Raw Soursop contains 1.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Raw Soursop have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Broccoli as well as Raw Soursop have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Soursop:

• Raw Broccoli has 3.4 times more Calcium, 1.2 times more Iron, 2.4 times more Phosphorus, 4.2 times more Selenium, 2.4 times more Sodium and 4.1 times more Zinc than Raw Soursop.
• While Raw Soursop contains 1.8 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Soursop have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has more Omega 3 and 2.8 times more Protein than Raw Soursop.
• While Raw Soursop contains 1.9 times more Energy, 2.5 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Raw Soursop have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.