Comparing Nutrients in 1 pound Boiled Broccoli VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soybeans	33%	40%	27%

Macro Nutrients

	Boiled Broccoli	Soybeans	Recommended Dietary Allowance
Energy	5.47% 159kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	41% 13g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	377% 6.03g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	105% 137g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	46% 33.2g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	111% 42g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	296% 166g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soybeans	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	46% 7.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	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	122% 490μg	425% 1701μg	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	327% 294mg	30.2% 27.2mg	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	44% 6.58mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soybeans	Recommended Dietary Allowance
Calcium	18% 181mg	126% 1256mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	836% 7.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	890% 71.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	496% 11.4mg	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	43.4% 304mg	456% 3193mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	240% 8151mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	147% 80.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	202% 22mg	11mg per day for Men 19-50 years
Water	11% 405g	1.05% 38.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Soybeans per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Soybeans:

• 1 pound of Boiled Broccoli has 77 times more Vitamin A, 10.8 times more Vitamin C, 1.7 times more Vitamin E and 3 times more Vitamin K than Soybeans.
• While 1 lb of Raw Soybeans contains 13.9 times more Vitamin B1, 7.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.5 times more Vitamin B9 than Boiled and Drained Broccoli.
• 1 pound of Soybeans have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Raw Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Soybeans:

• 1 pound of Boiled Broccoli has 20.5 times more Sodium and 10.5 times more Water than Soybeans.
• While 1 lb of Raw Soybeans contains 6.9 times more Calcium, 27.2 times more Copper, 23.4 times more Iron, 13.3 times more Magnesium, 13 times more Manganese, 10.5 times more Phosphorus, 6.1 times more Potassium, 11.1 times more Selenium and 10.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Soybeans contains 12.7 times more Energy, 48.6 times more Fat, 36.5 times more Saturated Fat, 11.2 times more Omega 3, 194.6 times more Omega 6, 4.2 times more Carbohydrate, 5.3 times more Sugars, 2.8 times more Fiber and 15.3 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6