Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Soy protein concentrate, produced by alcohol extraction

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Energy	9.66% 280kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	41% 53.5g	195% 254g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	79% 30g	145% 55g	38g per day for Men 19-50 years
Protein	55.4% 31g	1136% 636g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	44.8% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Calcium	33% 330mg	363% 3630mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	1084% 9.76mg	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	76.3% 6.1mg	1348% 108mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	750% 3150mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	70% 490mg	1199% 8390mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	648% 22020mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	400% 44mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Soy protein concentrate, produced by alcohol extraction per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Soy protein concentrate, produced by alcohol extraction to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Soy protein concentrate, produced by alcohol extraction:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 4.8 times more Vitamin B5, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein concentrate, produced by alcohol extraction.
• While 1 kg of Soy protein concentrate, produced by alcohol extraction contains 5.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soy protein concentrate, produced by alcohol extraction provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Soy protein concentrate, produced by alcohol extraction:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 15.6 times more Water than Soy protein concentrate, produced by alcohol extraction.
• While 1 kg of Soy protein concentrate, produced by alcohol extraction contains 11 times more Calcium, 28.7 times more Copper, 17.7 times more Iron, 24.2 times more Magnesium, 18.8 times more Manganese, 17.1 times more Phosphorus, 15.5 times more Potassium and 15.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.8 times more Omega 3 than Soy protein concentrate, produced by alcohol extraction.
• While 1 kg of Soy protein concentrate, produced by alcohol extraction contains 11.7 times more Energy, 4.7 times more Carbohydrate, 13.6 times more Sugars, 1.8 times more Fiber and 20.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 6 in one kilogram.