Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Green Soybeans	Recommended Dietary Allowance
Energy	9.66% 280kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	24.6% 7.86g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	166% 28.2g	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	85% 111g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	111% 42g	38g per day for Men 19-50 years
Protein	55.4% 31g	231% 130g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Green Soybeans	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	363% 4.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	50% 0.65mg	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	413% 1650μg	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	322% 290mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Green Soybeans	Recommended Dietary Allowance
Calcium	33% 330mg	197% 1970mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	142% 1.28mg	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	444% 35.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	238% 5.47mg	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	277% 1940mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	182% 6200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	24.5% 907g	18.2% 675g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Green Soybeans per 1 kg

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

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 5.7 times more Vitamin A, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Green Soybeans.
• While 1 kg of Raw Green Soybeans contains 7.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Green Soybeans have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Water than Green Soybeans.
• While 1 kg of Raw Green Soybeans contains 6 times more Calcium, 3.8 times more Copper, 5.8 times more Iron, 5 times more Magnesium, 2.5 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium, 2.1 times more Selenium and 3.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Green Soybeans contains 5.3 times more Energy, 56.7 times more Fat, 43.7 times more Saturated Fat, 9 times more Omega 3, 217.2 times more Omega 6, 2.1 times more Carbohydrate, 1.4 times more Fiber and 4.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6