Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Shoyu	57%	9%	34%

Macro Nutrients

	Frozen Broccoli Spears	Shoyu	Recommended Dietary Allowance
Energy	10% 290kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	38% 49.3g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 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	54.6% 30.6g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Shoyu	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Shoyu	Recommended Dietary Allowance
Calcium	41% 410mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	237% 1660mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	3662% 54930mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	19.2% 712g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Shoyu per 1 kg

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.2 times more Vitamin B1, 6.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 1.4 times more Vitamin B2 and 4.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears vs Shoyu:

• 1 kilogram of Frozen Broccoli Spears has 1.2 times more Calcium, 3.8 times more Selenium and 1.3 times more Water than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 2 times more Iron, 4.6 times more Magnesium, 4 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium, 323.1 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears has 4.3 times more Omega 3, 3.7 times more Sugars and 3.8 times more Fiber than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 2.7 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Shoyu offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Shoyu provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Shoyu Soy Sauce provide inadequate amounts of Energy and Omega 6 in one kilogram.