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

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soy Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	61.4% 1782kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	38.8% 12.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	358% 5.73g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	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	88.5% 115g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	84.6% 32g	31.3% 12g	38g per day for Men 19-50 years
Protein	307% 172g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	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	141% 1.7mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	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	203% 814μg	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	20.3% 18.3mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	55.6% 556mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	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	196% 15.7mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	377% 8.67mg	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	368% 2576mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	159% 5414mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	9.73% 360g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 7.8 times more Vitamin B1, 9.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 8.7 times more Vitamin C and 2.4 times more Vitamin K than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans 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 Nuts vs Cooked Chopped Frozen Broccoli:

• Dry-roasted Soybeans have 4.2 times more Calcium, 31.7 times more Copper, 6.5 times more Iron, 17.5 times more Magnesium, 9.8 times more Manganese, 13.2 times more Phosphorus, 9.6 times more Potassium, 27.6 times more Selenium and 17 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 113.4 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Soybeans have 16 times more Energy, 180.2 times more Fat, 173.7 times more Saturated Fat, 34.4 times more Omega 3, 828 times more Omega 6, 5.4 times more Carbohydrate, 2.7 times more Fiber and 14 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Dry-roasted Soybeans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.