Comparing Nutrients in 14 ounces Steamed Sprouted Soybeans with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	11% 321kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	73.4% 1.17g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	51.8% 8.8g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	34.5% 13g	38g per day for Men 19-50 years
Protein	60% 33.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	61% 0.79mg	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	79.4% 318μg	107% 429μg	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	36.6% 33mg	286% 258mg	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	5.56% 0.83mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23.4% 234mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	65% 5.2mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	33.5% 0.77mg	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	76.5% 536mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.52% 315g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Steamed Sprouted Soybeans with Salt vs Boiled Broccoli:

• Steamed Sprouted Soybeans with Salt have 3.3 times more Vitamin B1, 2 times more Vitamin B3 and 1.2 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 7.8 times more Vitamin C, 6.9 times more Vitamin E and 4.3 times more Vitamin K than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Steamed Sprouted Soybeans with Salt vs Boiled Broccoli:

• Steamed Sprouted Soybeans with Salt have 1.5 times more Calcium, 5.4 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium, 6 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Selenium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Boiled and Drained Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Steamed Sprouted Soybeans with Salt have 2.3 times more Energy, 10.9 times more Fat, 7.8 times more Saturated Fat, 2.5 times more Omega 3, 43.5 times more Omega 6 and 3.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Sugars and 4.1 times more Fiber than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Boiled and Drained Broccoli have similar amounts of Carbohydrate per 14 oz.
• Both Steamed Sprouted Soybeans with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.