Comparing Nutrients in 14 ounces Soy protein isolate VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Soy protein isolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	46% 1330kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	5.23% 1.67g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	48.4% 0.77g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	34% 5.77g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0% 0g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	626% 351g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	175% 699μg	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	70.6% 706mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	705% 6.35mg	16.8% 0.15mg	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	719% 57.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	50.7% 1.17mg	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	440% 3080mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	266% 3989mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.53% 19.8g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein isolate VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy protein isolate versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soy protein isolate vs Frozen Chopped Broccoli:

• 14 ounces of Soy protein isolate have 3.3 times more Vitamin B1, 3.1 times more Vitamin B3 and 2.6 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 4.7 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein isolate.
• Both Soy protein isolate and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Soy protein isolate have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Soy protein isolate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soy protein isolate vs Frozen Chopped Broccoli:

• 14 ounces of Soy protein isolate have 3.2 times more Calcium, 42.1 times more Copper, 17.9 times more Iron, 2.2 times more Magnesium, 5.1 times more Manganese, 15.5 times more Phosphorus, 41.9 times more Sodium and 8.4 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2.6 times more Potassium, 3.5 times more Selenium and 18.4 times more Water than Soy protein isolate.
• 14 ounces of Soy protein isolate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy protein isolate have 12.9 times more Energy, 11.7 times more Fat, 1.9 times more Omega 3, 46.9 times more Omega 6 and 31.4 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Carbohydrate and more Fiber than Soy protein isolate.
• 14 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6