Comparing Nutrients in 1 kilogram Boiled Broccoli VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Boiled Broccoli	Soy Cheese	Recommended Dietary Allowance
Energy	12% 350kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	83.5% 81g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	338% 5.4g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	237% 40.3g	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	53% 69g	130g per day for Men 19-50 years
Sugars	19% 14g	22% 16g	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	0% 0g	38g per day for Men 19-50 years
Protein	42.5% 24g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soy Cheese	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	54% 0.7mg	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	55% 220μg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soy Cheese	Recommended Dietary Allowance
Calcium	40% 400mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	422% 3.8mg	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	700% 56mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	387% 8.9mg	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	317% 2220mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	58.5% 1990mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	156% 17mg	11mg per day for Men 19-50 years
Water	24% 893g	19% 709g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Soy Cheese per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Soy Cheese to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Soy Cheese:

• 1 kilogram of Boiled Broccoli has 38.5 times more Vitamin A, more Vitamin B1, 5.3 times more Vitamin B5, 2.9 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and 30.7 times more Vitamin K than Soy Cheese.
• Both Boiled Broccoli and Soy Cheese provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Soy Cheese have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Boiled and Drained Broccoli as well as Soybean, curd cheese have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Soy Cheese:

• 1 kilogram of Boiled Broccoli has 1.5 times more Potassium, 2.1 times more Sodium and 1.3 times more Water than Soy Cheese.
• While 1 kg of Soybean, curd cheese contains 4.7 times more Calcium, 6.2 times more Copper, 8.4 times more Iron, 10.9 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus, 10.5 times more Selenium and 3.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has more Fiber than Soy Cheese.
• While 1 kg of Soybean, curd cheese contains 4.3 times more Energy, 19.8 times more Fat, 14.8 times more Saturated Fat, 4.5 times more Omega 3, 79.1 times more Omega 6 and 5.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Soy Cheese offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Soy Cheese provide inadequate amounts of Fiber