Comparing Nutrients in 14 ounces Soy protein concentrate, produced by alcohol extraction VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soy protein concentrate, produced by alcohol extraction	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	45% 1302kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	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	77.6% 101g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	109% 79.4g	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	57.4% 22g	31.3% 12g	38g per day for Men 19-50 years
Protein	451% 253g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Soy protein concentrate, produced by alcohol extraction	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	337% 1349μg	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	0% 0mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein concentrate, produced by alcohol extraction	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	144% 1441mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	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	535% 42.8mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	298% 1250mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	723% 16.6mg	38.5% 0.89mg	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	476% 3330mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	257% 8740mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein concentrate, produced by alcohol extraction VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy protein concentrate, produced by alcohol extraction versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soy protein concentrate, produced by alcohol extraction vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Soy protein concentrate, produced by alcohol extraction have 5.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 4.8 times more Vitamin B5, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein concentrate, produced by alcohol extraction.
• Both Soy protein concentrate, produced by alcohol extraction and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Soy protein concentrate, produced by alcohol extraction as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soy protein concentrate, produced by alcohol extraction vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Soy protein concentrate, produced by alcohol extraction have 11 times more Calcium, 28.7 times more Copper, 17.7 times more Iron, 24.2 times more Magnesium, 18.8 times more Manganese, 17.1 times more Phosphorus, 15.5 times more Potassium and 15.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 15.6 times more Water than Soy protein concentrate, produced by alcohol extraction.
• Both Soy protein concentrate, produced by alcohol extraction as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy protein concentrate, produced by alcohol extraction have 11.7 times more Energy, 4.7 times more Carbohydrate, 13.6 times more Sugars, 1.8 times more Fiber and 20.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Omega 3 than Soy protein concentrate, produced by alcohol extraction.
• 14 ounces of Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Soy protein concentrate, produced by alcohol extraction as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.