Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Shoyu	57%	9%	34%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Shoyu	Recommended Dietary Allowance
Energy	9.66% 280kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	13.8% 2.34g	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	38% 49.3g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	5.5% 4g	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	0% 0g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	79% 30g	21% 8g	38g per day for Men 19-50 years
Protein	55.4% 31g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Shoyu	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	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	114% 1.48mg	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	35% 140μg	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	Shoyu	Recommended Dietary Allowance
Calcium	33% 330mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	47.8% 0.43mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	443% 10mg	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	237% 1660mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3662% 54930mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	19.2% 712g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Shoyu per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Shoyu:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.7 times more Vitamin B1, 4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 2 times more Vitamin B2 and 4.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Shoyu provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Shoyu have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Shoyu Soy Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Shoyu:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Water than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 1.3 times more Copper, 2.4 times more Iron, 5.7 times more Magnesium, 4.6 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium, 499.4 times more Sodium and 3.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Shoyu contain similar levels of Calcium per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Shoyu Soy Sauce lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Omega 3, 3.7 times more Sugars and 3.8 times more Fiber than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Shoyu offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Shoyu provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Shoyu Soy Sauce provide inadequate amounts of Energy and Omega 6 in one kilogram.