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

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soy Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	59.4% 1723kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	240% 41g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	41% 29.8g	8.05% 5.83g	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	100% 38g	31.3% 12g	38g per day for Men 19-50 years
Protein	268% 150g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	39.7% 0.52mg	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	342% 1369μg	55.6% 222μg	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	0% 0mg	177% 159mg	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	51.6% 7.74mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	81.8% 818mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	15% 0.13mg	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	316% 25.3mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	2769% 1246μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	280% 1961mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	9.73% 360g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 10.6 times more Vitamin B1, 14.3 times more Vitamin B2, 9.4 times more Vitamin B3, 5.8 times more Vitamin B5, 3.5 times more Vitamin B6, 6.2 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.5 times more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Full-fat Soy Flour has 6.2 times more Calcium, 85.9 times more Copper, 10.4 times more Iron, 33 times more Magnesium, 10.2 times more Manganese, 10.1 times more Phosphorus, 17.7 times more Potassium, 10.7 times more Selenium and 14 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17.6 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 14 ounces:

• Raw Full-fat Soy Flour has 15.5 times more Energy, 172.1 times more Fat, 165.9 times more Saturated Fat, 32.8 times more Omega 3, 790.8 times more Omega 6, 6 times more Carbohydrate, 5.1 times more Sugars, 3.2 times more Fiber and 12.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Full-fat Soy Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.