Comparing Nutrients in 1 kilogram Boiled Broccoli VS Soy protein concentrate, produced by acid wash

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soy protein concentrate, produced by acid wash	71%	1%	28%

Macro Nutrients

	Boiled Broccoli	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Energy	12% 350kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	195% 254g	130g per day for Men 19-50 years
Sugars	19% 14g	276% 200g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	145% 55g	38g per day for Men 19-50 years
Protein	42.5% 24g	1136% 636g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	44.8% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	103% 1.34mg	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	270% 1080μg	850% 3400μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Calcium	40% 400mg	363% 3630mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1084% 9.76mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	1348% 108mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	333% 1400mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1822% 42mg	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	96% 670mg	1199% 8390mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	600% 9000mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	400% 44mg	11mg per day for Men 19-50 years
Water	24% 893g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Soy protein concentrate, produced by acid wash per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Soy protein concentrate, produced by acid wash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Soy protein concentrate, produced by acid wash:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 10.8 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Soy protein concentrate, produced by acid wash.
• While 1 kg of Soy protein concentrate, produced by acid wash contains 5 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soy protein concentrate, produced by acid wash provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Soy protein concentrate, produced by acid wash have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Soy protein concentrate, produced by acid wash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Soy protein concentrate, produced by acid wash:

• 1 kilogram of Boiled Broccoli has 2 times more Selenium and 15.4 times more Water than Soy protein concentrate, produced by acid wash.
• While 1 kg of Soy protein concentrate, produced by acid wash contains 9.1 times more Calcium, 16 times more Copper, 16.1 times more Iron, 6.7 times more Magnesium, 21.6 times more Manganese, 12.5 times more Phosphorus, 1.5 times more Potassium, 22 times more Sodium and 9.8 times more Zinc than Boiled and Drained Broccoli.
• 1 kilogram of Soy protein concentrate, produced by acid wash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 5 times more Omega 3 than Soy protein concentrate, produced by acid wash.
• While 1 kg of Soy protein concentrate, produced by acid wash contains 9.4 times more Energy, 3.5 times more Carbohydrate, 14.4 times more Sugars, 1.7 times more Fiber and 26.7 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Soy protein concentrate, produced by acid wash provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Soy protein concentrate, produced by acid wash provide inadequate amounts of Omega 6 in one kilogram.