Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Frozen Broccoli Spears	Roasted Soy Flour	Recommended Dietary Allowance
Energy	10% 290kcal	151% 4390kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	225% 219g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	911% 14.6g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	640% 109g	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	234% 304g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	105% 76g	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	255% 97g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	680% 381g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	724% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	205% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	270% 3.5mg	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	235% 940μg	568% 2270μg	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	759% 683mg	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	90% 13.5mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	592% 710μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	41% 410mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	2468% 22.2mg	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	90% 7.2mg	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	879% 3690mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	903% 20.8mg	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	84.3% 590mg	680% 4760mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	600% 20410mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	325% 35.8mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Roasted Soy Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Roasted Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Roasted Soy Flour:

• 1 kilogram of Frozen Broccoli Spears has 9.5 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Roasted Soy Flour.
• While 1 kg of Roasted Full-fat Soy Flour contains 5.7 times more Vitamin B1, 8.3 times more Vitamin B2, 7.1 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• 1 kilogram of Roasted Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Roasted Soy Flour:

• 1 kilogram of Frozen Broccoli Spears has 23.8 times more Water than Roasted Soy Flour.
• While 1 kg of Roasted Full-fat Soy Flour contains 4.6 times more Calcium, 61.7 times more Copper, 8.1 times more Iron, 23.1 times more Magnesium, 8.1 times more Manganese, 8.1 times more Phosphorus, 8.2 times more Potassium, 3.9 times more Selenium and 10.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Full-fat Soy Flour contains 15.1 times more Energy, 64.3 times more Fat, 60.8 times more Saturated Fat, 11.7 times more Omega 3, 294.1 times more Omega 6, 5.7 times more Carbohydrate, 5.2 times more Sugars, 3.2 times more Fiber and 12.4 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6