Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Soy Vermicelli

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soy Vermicelli	0%	0%	100%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soy Vermicelli	Recommended Dietary Allowance
Energy	9.66% 280kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.24% 0.38g	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	633% 823g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	241% 174g	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	103% 39g	38g per day for Men 19-50 years
Protein	55.4% 31g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soy Vermicelli	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	0% 0mg	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	0% 0μg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Soy Vermicelli	Recommended Dietary Allowance
Calcium	33% 330mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	2129% 19mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	0.88% 30mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	491% 270μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	385% 42.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Soy Vermicelli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Soy Vermicelli 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 Vermicelli:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 2.6 times more Vitamin E and 23.2 times more Vitamin K than Soy Vermicelli.
• 1 kilogram of Soy Vermicelli have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Vermicelli, made from soy have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 6.5 times more Magnesium, 2.5 times more Phosphorus, 47.3 times more Potassium and 7.6 times more Water than Soy Vermicelli.
• While 1 kg of Vermicelli, made from soy contains 1.7 times more Calcium, 56.4 times more Copper, 3 times more Iron, 38.6 times more Selenium and 15.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Soy Vermicelli lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 10.5 times more Omega 3 and 31 times more Protein than Soy Vermicelli.
• While 1 kg of Vermicelli, made from soy contains 11.8 times more Energy, 15.4 times more Carbohydrate, 11.9 times more Sugars and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Soy Vermicelli provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Vermicelli, made from soy provide inadequate amounts of Omega 6 in one kilogram.