Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Frozen Broccoli Spears	Soy Flour, defatted	Recommended Dietary Allowance
Energy	4.54% 132kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	12.5% 2.13g	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	118% 154g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	103% 74.5g	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	209% 79.4g	38g per day for Men 19-50 years
Protein	24.8% 14g	417% 233g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	181% 9.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	200% 2.6mg	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	107% 426μg	346% 1383μg	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	344% 310mg	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	41% 6.12mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	18.6% 186mg	109% 1093mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	2049% 18.4mg	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	41% 3.27mg	524% 42mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	313% 1315mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	595% 13.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2127% 957μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.2% 268mg	437% 3057mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	318% 10814mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	101% 11mg	11mg per day for Men 19-50 years
Water	11% 411g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Soy Flour, defatted per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Soy Flour, defatted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Soy Flour, defatted:

• 1 pound of Frozen Broccoli Spears has 28.5 times more Vitamin A, more Vitamin C, 11.3 times more Vitamin E and 24.7 times more Vitamin K than Soy Flour, defatted.
• While 1 lb of Soy flour, defatted contains 9.7 times more Vitamin B1, 2.2 times more Vitamin B2, 5.7 times more Vitamin B3, 8.3 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Frozen Broccoli Spears.
• 1 pound of Soy Flour, defatted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Soy flour, defatted have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Soy Flour, defatted:

• 1 pound of Frozen Broccoli Spears has 12.5 times more Water than Soy Flour, defatted.
• While 1 lb of Soy flour, defatted contains 5.9 times more Calcium, 112.9 times more Copper, 12.8 times more Iron, 18.1 times more Magnesium, 11.8 times more Manganese, 11.4 times more Phosphorus, 9.5 times more Potassium and 7.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soy Flour, defatted contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 2 times more Omega 3 than Soy Flour, defatted.
• While 1 lb of Soy flour, defatted contains 11.3 times more Energy, 12.7 times more Omega 6, 6.3 times more Carbohydrate, 11.2 times more Sugars, 5.8 times more Fiber and 16.8 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6