Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Roasted Soy Flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	68.7% 1991kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	106% 138g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	47.6% 34.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	116% 44g	38g per day for Men 19-50 years
Protein	25% 14g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	328% 4.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	122% 1.6mg	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	63.5% 254μg	257% 1030μg	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	202% 182mg	0% 0mg	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	40% 6mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	15% 150mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	1119% 10mg	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	34.6% 2.77mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	399% 1674mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	410% 9.42mg	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	31.8% 222mg	308% 2159mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	272% 9258mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	148% 16.2mg	11mg per day for Men 19-50 years
Water	11% 411g	0.47% 17.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Roasted Soy Flour:

• Boiled Chopped Frozen Broccoli has 8.5 times more Vitamin A, more Vitamin C and 1.2 times more Vitamin K than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 7.5 times more Vitamin B1, 11.6 times more Vitamin B2, 7.2 times more Vitamin B3, 4.4 times more Vitamin B5, 2.7 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Roasted Soy Flour:

• Boiled Chopped Frozen Broccoli has 23.8 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 5.7 times more Calcium, 65.3 times more Copper, 9.5 times more Iron, 28.4 times more Magnesium, 9.3 times more Manganese, 9.7 times more Phosphorus, 14.4 times more Potassium, 10.7 times more Selenium and 12.8 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• Roasted Full-fat Soy Flour contains 15.7 times more Energy, 182.2 times more Fat, 175.7 times more Saturated Fat, 34.7 times more Omega 3, 837.2 times more Omega 6, 5.7 times more Carbohydrate, 5.2 times more Sugars, 3.2 times more Fiber and 12.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.