Comparing Nutrients in 1 pound Broccoli Raab VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Soy Flour	33%	40%	27%

Macro Nutrients

	Broccoli Raab	Soy Flour	Recommended Dietary Allowance
Energy	3.44% 100kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	274% 46.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	111% 145g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	47% 34g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	115% 43.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	306% 172g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Soy Flour	Recommended Dietary Allowance
Vitamin A	66% 594μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	161% 2.1mg	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	94% 376μg	391% 1565μg	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	102% 92mg	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	49% 7.35mg	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Soy Flour	Recommended Dietary Allowance
Calcium	49% 490mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	1472% 13.2mg	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	121% 9.7mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	449% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3165% 1424μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.3% 331mg	320% 2241mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Soy Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Soy Flour:

• 1 pound of Broccoli Raab has 21.8 times more Vitamin A, more Vitamin C and 3.2 times more Vitamin K than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 3.6 times more Vitamin B1, 9 times more Vitamin B2, 3.5 times more Vitamin B3, 4.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Soy Flour provide similar amounts of Vitamin E per one pound.
• 1 pound of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Soy Flour:

• 1 pound of Broccoli Raab has 2.5 times more Sodium and 17.9 times more Water than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 1.9 times more Calcium, 69.5 times more Copper, 3 times more Iron, 19.5 times more Magnesium, 5.8 times more Manganese, 6.8 times more Phosphorus, 12.8 times more Potassium, 7.5 times more Selenium and 5.1 times more Zinc than Raw Broccoli Raab.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Full-fat Soy Flour contains 19.7 times more Energy, 42.1 times more Fat, 36 times more Saturated Fat, 7.3 times more Omega 3, 354.5 times more Omega 6, 11.2 times more Carbohydrate, 19.7 times more Sugars, 3.6 times more Fiber and 11.9 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6