Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Soy protein concentrate, produced by alcohol extraction

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Energy	4.38% 127kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	4.72% 0.8g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	125% 91g	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	65.7% 25g	38g per day for Men 19-50 years
Protein	25% 14g	515% 289g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	46.8% 0.61mg	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	386% 1542μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Calcium	15% 150mg	165% 1647mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	492% 4.43mg	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	611% 49mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	340% 1429mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	826% 19mg	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	544% 3806mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	294% 9988mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	181% 20mg	11mg per day for Men 19-50 years
Water	11% 411g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Soy protein concentrate, produced by alcohol extraction per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Soy protein concentrate, produced by alcohol extraction to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Soy protein concentrate, produced by alcohol extraction:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 4.8 times more Vitamin B5, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein concentrate, produced by alcohol extraction.
• While 1 lb of Soy protein concentrate, produced by alcohol extraction contains 5.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soy protein concentrate, produced by alcohol extraction provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Soy protein concentrate, produced by alcohol extraction:

• 1 pound of Cooked Chopped Frozen Broccoli has 15.6 times more Water than Soy protein concentrate, produced by alcohol extraction.
• While 1 lb of Soy protein concentrate, produced by alcohol extraction contains 11 times more Calcium, 28.7 times more Copper, 17.7 times more Iron, 24.2 times more Magnesium, 18.8 times more Manganese, 17.1 times more Phosphorus, 15.5 times more Potassium and 15.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.8 times more Omega 3 than Soy protein concentrate, produced by alcohol extraction.
• While 1 lb of Soy protein concentrate, produced by alcohol extraction contains 11.7 times more Energy, 4.7 times more Carbohydrate, 13.6 times more Sugars, 1.8 times more Fiber and 20.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 6 in one pound.