Comparing Nutrients in 1 kilogram Boiled Green Soybeans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Green Soybeans	Boiled Broccoli	Recommended Dietary Allowance
Energy	48.6% 1410kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	156% 26.6g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	111% 42g	87% 33g	38g per day for Men 19-50 years
Protein	221% 124g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	154% 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	278% 1110μg	270% 1080μg	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	189% 170mg	721% 649mg	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	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	145% 1450mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	313% 25mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	84.3% 1.94mg	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	226% 1580mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	18.5% 686g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Soybeans have 4.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 4.8 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Green Soybeans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Green Soybeans have 3.6 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Boiled and Drained Broccoli have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Soybeans have 4 times more Energy, 15.6 times more Fat, 9.4 times more Saturated Fat, 3 times more Omega 3, 52.1 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Fiber and 5.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Green Soybeans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.