Comparing Nutrients in 1 kilogram Soy Nuts VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soy Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	155% 4490kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	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	223% 290g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	213% 81g	79% 30g	38g per day for Men 19-50 years
Protein	774% 433g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Spears 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	356% 4.27mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	513% 2050μg	75% 300μg	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	51% 46mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	140% 1400mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	47.8% 0.43mg	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	494% 39.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	141% 3.25mg	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	927% 6490mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.22% 8g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Soy Nuts vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Soy Nuts has 7.8 times more Vitamin B1, 9.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 8.7 times more Vitamin C and 2.4 times more Vitamin K than Dry-roasted Soybeans.
• 1 kilogram of Soy Nuts have insufficient amounts of Vitamin A
• Both Dry-roasted Soybeans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soy Nuts vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Soy Nuts has 2.7 times more Calcium, 25.1 times more Copper, 6.5 times more Iron, 11.4 times more Magnesium, 6.7 times more Manganese, 11.8 times more Phosphorus, 7.6 times more Potassium, 10.2 times more Selenium and 15.9 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 113.4 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Nuts has 16 times more Energy, 196.5 times more Fat, 173.7 times more Saturated Fat, 34.4 times more Omega 3, 828 times more Omega 6, 5.4 times more Carbohydrate, 2.7 times more Fiber and 14 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6