Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Shoyu	57%	9%	34%

Macro Nutrients

	Frozen Chopped Broccoli	Shoyu	Recommended Dietary Allowance
Energy	8.97% 260kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	36.8% 47.8g	38% 49.3g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	% 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	50% 28g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Shoyu	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Shoyu	Recommended Dietary Allowance
Calcium	56% 560mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	101% 8.1mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	71.4% 500mg	237% 1660mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3662% 54930mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	19.2% 712g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Shoyu per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped 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 Frozen Chopped Broccoli vs Shoyu:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.6 times more Vitamin B1, 4.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 1.7 times more Vitamin B2 and 4.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared as well as Shoyu Soy Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 1.7 times more Calcium, 5.6 times more Selenium and 1.3 times more Water than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 1.8 times more Iron, 4.1 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium, 228.9 times more Sodium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Shoyu contain similar levels of Copper per one kilogram.
• 1 kilogram of Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 3.6 times more Omega 3 and 3.8 times more Fiber than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Shoyu offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Shoyu provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Shoyu Soy Sauce provide inadequate amounts of Energy and Omega 6 in one kilogram.