Comparing Nutrients in 1 kilogram Soybeans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Soybeans	Broccoli Raab	Recommended Dietary Allowance
Energy	154% 4460kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	206% 199g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	831% 13.3g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	584% 99g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	22% 28.5g	130g per day for Men 19-50 years
Sugars	101% 73.3g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	245% 93g	71% 27g	38g per day for Men 19-50 years
Protein	652% 365g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.74mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	669% 8.7mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.93mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	132% 1.7mg	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	938% 3750μg	208% 830μg	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	66.7% 60mg	224% 202mg	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	56.7% 8.5mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Broccoli Raab	Recommended Dietary Allowance
Calcium	277% 2770mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	1842% 16.6mg	46.7% 0.42mg	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	1963% 157mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	667% 2800mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1094% 25mg	172% 3.95mg	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	1006% 7040mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	529% 17970mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Broccoli Raab per 1 kg

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

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

• 1 kilogram of Soybeans has 5.4 times more Vitamin B1, 6.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.5 times more Vitamin B9 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 131 times more Vitamin A, 3.4 times more Vitamin C, 1.9 times more Vitamin E and 4.8 times more Vitamin K than Raw Soybeans.
• 1 kilogram of Soybeans have insufficient amounts of Vitamin A
• Both Raw Soybeans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soybeans vs Broccoli Raab:

• 1 kilogram of Soybeans has 2.6 times more Calcium, 39.5 times more Copper, 7.3 times more Iron, 12.7 times more Magnesium, 6.4 times more Manganese, 9.6 times more Phosphorus, 9.2 times more Potassium, 17.8 times more Selenium and 6.4 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 16.5 times more Sodium and 10.8 times more Water than Raw Soybeans.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soybeans has 20.3 times more Energy, 40.7 times more Fat, 34.7 times more Saturated Fat, 7 times more Omega 3, 342.2 times more Omega 6, 10.6 times more Carbohydrate, 19.3 times more Sugars, 3.4 times more Fiber and 11.5 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6