Comparing Nutrients in 1 kilogram TVP VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
TVP	59%	3%	38%
Broccoli	27%	8%	65%

Macro Nutrients

	TVP	Broccoli	Recommended Dietary Allowance
Energy	114% 3300kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	51% 66.4g	130g per day for Men 19-50 years
Sugars	131% 95g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	384% 146g	68.4% 26g	38g per day for Men 19-50 years
Protein	893% 500g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	TVP	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	385% 5mg	135% 1.75mg	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	750% 3000μg	158% 630μg	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	991% 892mg	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	13.3% 2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TVP	Broccoli	Recommended Dietary Allowance
Calcium	260% 2600mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1667% 15mg	54.4% 0.49mg	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	1250% 100mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	714% 3000mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1739% 40mg	91% 2.1mg	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	1014% 7100mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	735% 25000mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	400% 220μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.9% 70g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of TVP vs Broccoli:

• Textured Vegetable Protein, Dry has 8.5 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 2.9 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, more Vitamin C, 3.9 times more Vitamin E and 24.8 times more Vitamin K than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for TVP vs Broccoli:

• Textured Vegetable Protein, Dry has 5.5 times more Calcium, 30.6 times more Copper, 13.7 times more Iron, 14.3 times more Magnesium, 19 times more Manganese, 10.8 times more Phosphorus, 7.9 times more Potassium, 8.8 times more Selenium and 13.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 12.8 times more Water than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Raw Broccoli have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Textured Vegetable Protein, Dry has 9.7 times more Energy, 2.7 times more Fat, 1.6 times more Omega 3, 8.2 times more Omega 6, 4.8 times more Carbohydrate, 5.6 times more Sugars, 5.6 times more Fiber and 17.7 times more Protein than Raw Broccoli.
• Both Textured Vegetable Protein, Dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.