Comparing Nutrients in 1 kilogram Steamed Soybeans Sprouts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Steamed Soybeans Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	28% 810kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	50.2% 65.3g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 8g	79% 30g	38g per day for Men 19-50 years
Protein	151% 84.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	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	200% 800μg	168% 670μg	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	92% 83mg	627% 564mg	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	14% 2.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	588% 706μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	59% 590mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	42.2% 0.38mg	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	164% 13mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	128% 2.94mg	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	193% 1350mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21.5% 795g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Steamed Soybeans Sprouts vs Frozen Chopped Broccoli:

• Steamed Sprouted Soybeans have 3.9 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.7 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.8 times more Vitamin B2, 6.8 times more Vitamin C and 5.8 times more Vitamin E than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per 1 kg.
• Both Steamed Sprouted Soybeans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Steamed Soybeans Sprouts vs Frozen Chopped Broccoli:

• Steamed Sprouted Soybeans have 8.7 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Selenium and 2.4 times more Sodium than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Sprouted Soybeans have 3.1 times more Energy, 15.3 times more Fat, 14 times more Saturated Fat, 2.8 times more Omega 3, 71.5 times more Omega 6, 1.4 times more Carbohydrate and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Sugars and 3.8 times more Fiber than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.