Comparing Nutrients in 1 kilogram Soursop VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Soursop	5%	4%	91%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Soursop	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	22.8% 660kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 168g	24% 31g	130g per day for Men 19-50 years
Sugars	187% 135g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	18% 10g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Soursop	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	169% 2.2mg	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	35% 140μg	178% 710μg	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	229% 206mg	411% 370mg	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	5.33% 0.8mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soursop	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 140mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	83.3% 0.75mg	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	75% 6mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	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	38.6% 270mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	22% 812g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Soursop VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kg of Cooked Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.7 times more Vitamin B6, 5.1 times more Vitamin B9, 1.8 times more Vitamin C, 31.6 times more Vitamin E and 640 times more Vitamin K than Raw Soursop.
• 1 kilogram of Soursop have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Soursop as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soursop vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 8.4 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium, 3 times more Phosphorus, 2.2 times more Selenium, 4 times more Sodium and 5.4 times more Zinc than Raw Soursop.
• Both Soursop and Cooked Broccoli Raab contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Soursop lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soursop has 2.6 times more Energy, 5.4 times more Carbohydrate and 21.8 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Omega 3 and 3.8 times more Protein than Raw Soursop.
• Both Soursop and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Soursop provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Soursop as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.