Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Frozen Chopped Broccoli	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	744% 126g	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	232% 302g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	58% 42g	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	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	466% 177g	38g per day for Men 19-50 years
Protein	50% 28g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	160% 2.08mg	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	528% 2110μg	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	24.4% 22mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	56% 560mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	920% 8.28mg	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	101% 8.1mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	938% 21.6mg	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	519% 3630mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Roasted Soybeans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Roasted Soybeans with Salt:

• 1 kilogram of Frozen Chopped Broccoli has 5.2 times more Vitamin A, 25.6 times more Vitamin C, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Roasted Soybeans with Salt:

• 1 kilogram of Frozen Chopped Broccoli has 46.9 times more Water than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 2.5 times more Calcium, 21.8 times more Copper, 4.8 times more Iron, 8.1 times more Magnesium, 7.3 times more Manganese, 7.3 times more Phosphorus, 6.9 times more Potassium, 6.8 times more Selenium, 6.8 times more Sodium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Soybeans with Salt contains 18 times more Energy, 87.6 times more Fat, 83.5 times more Saturated Fat, 16.1 times more Omega 3, 407.9 times more Omega 6, 6.3 times more Carbohydrate, 3.1 times more Sugars, 5.9 times more Fiber and 13.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6