Comparing Nutrients in 1 kilogram Broccoli VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Soursop	5%	4%	91%

Macro Nutrients

	Broccoli	Soursop	Recommended Dietary Allowance
Energy	11.7% 340kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	130% 168g	130g per day for Men 19-50 years
Sugars	23.4% 17g	187% 135g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	87% 33g	38g per day for Men 19-50 years
Protein	50.4% 28g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Soursop	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	45.4% 0.59mg	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	158% 630μg	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	991% 892mg	229% 206mg	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	52% 7.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Soursop	Recommended Dietary Allowance
Calcium	47% 470mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	96% 0.86mg	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	91% 7.3mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	NA	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	94% 660mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24% 893g	22% 812g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Soursop:

• Raw Broccoli has more Vitamin A, 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 4.5 times more Vitamin B9, 4.3 times more Vitamin C, 9.8 times more Vitamin E and 254 times more Vitamin K than Raw Soursop.
• While Raw Soursop contains 1.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Raw Soursop have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Broccoli as well as Raw Soursop have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Soursop:

• Raw Broccoli has 3.4 times more Calcium, 1.2 times more Iron, 2.4 times more Phosphorus, 4.2 times more Selenium, 2.4 times more Sodium and 4.1 times more Zinc than Raw Soursop.
• While Raw Soursop contains 1.8 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Soursop have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has more Omega 3 and 2.8 times more Protein than Raw Soursop.
• While Raw Soursop contains 1.9 times more Energy, 2.5 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Raw Soursop have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.