Comparing Nutrients in 1 kilogram Broccoli Raab VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Broccoli Raab	Boiled Soybeans	Recommended Dietary Allowance
Energy	7.6% 220kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	41.4% 30g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	158% 60g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	180% 2.34mg	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	208% 830μg	135% 540μg	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	224% 202mg	19% 17mg	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	108% 16mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Soybeans	Recommended Dietary Allowance
Calcium	108% 1080mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	452% 4.07mg	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	268% 21.4mg	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	358% 8.24mg	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	104% 730mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	25% 926g	17% 626g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Soybeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Boiled Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Boiled Soybeans:

• 1 kilogram of Broccoli Raab has more Vitamin A, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, 11.9 times more Vitamin C, 4.6 times more Vitamin E and 11.7 times more Vitamin K than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 2.2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Soybeans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Boiled Soybeans:

• 1 kilogram of Broccoli Raab has 33 times more Sodium and 1.5 times more Water than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 9.7 times more Copper, 2.4 times more Iron, 3.9 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus, 2.6 times more Potassium, 7.3 times more Selenium and 1.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Soybeans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Soybeans no Salt contains 7.8 times more Energy, 18.3 times more Fat, 15.6 times more Saturated Fat, 3.2 times more Omega 3, 154 times more Omega 6, 2.9 times more Carbohydrate, 7.9 times more Sugars, 2.2 times more Fiber and 5.7 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6