Comparing Nutrients in 1 kilogram Protein Powder Soy Based VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Protein Powder Soy Based	57%	13%	30%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Protein Powder Soy Based	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	134% 3880kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.6g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	24% 31g	130g per day for Men 19-50 years
Sugars	306% 222g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	176% 67g	73.7% 28g	38g per day for Men 19-50 years
Protein	992% 556g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Protein Powder Soy Based	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	240% 2.88mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	169% 2.2mg	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	723% 2890μg	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Powder Soy Based	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	178% 1780mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	2911% 26mg	83.3% 0.75mg	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	1500% 120mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	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	1817% 12720mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	274% 9330mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	489% 7330mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	600% 66mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Protein Powder Soy Based VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Protein Powder Soy Based versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Protein Powder Soy Based vs Cooked Broccoli Raab:

• 1 kilogram of Protein Powder Soy Based has 1.7 times more Vitamin B1 and 4.1 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Protein Powder Soy Based.
• Both Protein Powder Soy Based and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Protein Powder Soy Based have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Protein Powder Soy Based as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Protein Powder Soy Based vs Cooked Broccoli Raab:

• 1 kilogram of Protein Powder Soy Based has 1.5 times more Calcium, 34.9 times more Copper, 9.4 times more Iron, 2.4 times more Magnesium, 15.5 times more Phosphorus, 2.7 times more Potassium, 13.1 times more Sodium and 12.2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 22.1 times more Water than Protein Powder Soy Based.
• Both Protein Powder Soy Based and Cooked Broccoli Raab contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Protein Powder Soy Based has 15.5 times more Energy, 10.7 times more Fat, 12.5 times more Saturated Fat, 1.6 times more Omega 3, 76.8 times more Omega 6, 9.3 times more Carbohydrate, 35.8 times more Sugars, 2.4 times more Fiber and 14.5 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6