Comparing Nutrients in 1 kilogram Shoyu VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Shoyu	57%	9%	34%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Shoyu	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	18.3% 530kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.3g	41% 53.5g	130g per day for Men 19-50 years
Sugars	5.5% 4g	20.3% 14.7g	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	0% 0g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	21% 8g	79% 30g	38g per day for Men 19-50 years
Protein	145% 81.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Shoyu	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	100% 1.3mg	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	140% 560μg	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	0% 0mg	446% 401mg	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	0% 0mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shoyu	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	33% 330mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	37.8% 0.34mg	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	181% 14.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	443% 10mg	97% 2.23mg	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	237% 1660mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3662% 54930mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	19.2% 712g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Shoyu VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Shoyu vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Shoyu has 2 times more Vitamin B2 and 4.8 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu Soy Sauce.
• Both Shoyu and Cooked Chopped Frozen Broccoli 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 Shoyu Soy Sauce as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Shoyu vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Shoyu has 1.3 times more Copper, 2.4 times more Iron, 5.7 times more Magnesium, 4.6 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium, 499.4 times more Sodium and 3.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.3 times more Water than Shoyu Soy Sauce.
• Both Shoyu and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per one kilogram.
• Both Shoyu Soy Sauce as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Shoyu has 2.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3, 3.7 times more Sugars and 3.8 times more Fiber than Shoyu Soy Sauce.
• Both Shoyu and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Shoyu provide inadequate amounts of Omega 3
• Both Shoyu Soy Sauce as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.