Comparing Nutrients in 1 pound Protein Powder Soy Based VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Protein Powder Soy Based	57%	13%	30%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Protein Powder Soy Based	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	60.7% 1760kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.04g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	63.5% 11g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	139% 101g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	450% 252g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Protein Powder Soy Based	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	45.4% 0.59mg	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	328% 1311μg	76% 304μg	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	284% 256mg	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	0% 0mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Powder Soy Based	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	80.7% 807mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	1320% 12mg	19% 0.17mg	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	680% 54.4mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.33mg	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	824% 5770mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	124% 4232mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	222% 3325mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Protein Powder Soy Based VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Protein Powder Soy Based versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Protein Powder Soy Based vs Frozen Chopped Broccoli:

• 1 pound of Protein Powder Soy Based has 5.4 times more Vitamin B1, 1.7 times more Vitamin B2, 5 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.3 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Protein Powder Soy Based.
• 1 pound of Protein Powder Soy Based have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Protein Powder Soy Based as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Protein Powder Soy Based vs Frozen Chopped Broccoli:

• 1 pound of Protein Powder Soy Based has 3.2 times more Calcium, 68.9 times more Copper, 14.8 times more Iron, 3.6 times more Magnesium, 25.4 times more Phosphorus, 4.4 times more Potassium, 30.5 times more Sodium and 13.8 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.2 times more Selenium and 22.1 times more Water than Protein Powder Soy Based.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Protein Powder Soy Based has 14.9 times more Energy, 19.2 times more Fat, 25.3 times more Saturated Fat, 3 times more Omega 3, 76.8 times more Omega 6, 6 times more Carbohydrate, 16.5 times more Sugars, 2.2 times more Fiber and 19.8 times more Protein than Frozen Chopped Broccoli.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6