Comparing Nutrients in 1 pound Broccoli Raab VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Broccoli Raab	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	3.44% 100kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	18.3% 5.85g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	98% 16.6g	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	107% 139g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	58.4% 42.3g	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	191% 72.6g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	403% 226g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	66% 594μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	411% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	366% 4.76mg	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	328% 1311μg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	49% 490mg	129% 1293mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	806% 7.26mg	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	465% 37mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	621% 14.3mg	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	47.3% 331mg	437% 3062mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	279% 9480mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Low-fat Soy Flour per 1 lb

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

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

• 1 pound of Broccoli Raab has 65.5 times more Vitamin A, more Vitamin C, 2.9 times more Vitamin E and 57.4 times more Vitamin K than Low-fat Soy Flour.
• While 1 lb of Low-fat Soy Flour contains 6.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 4.8 times more Vitamin B5, 6.1 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Broccoli Raab.
• 1 pound of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 3.7 times more Sodium and 20.1 times more Water than Low-fat Soy Flour.
• While 1 lb of Low-fat Soy Flour contains 2.6 times more Calcium, 38.1 times more Copper, 3.8 times more Iron, 13 times more Magnesium, 8 times more Manganese, 9.2 times more Phosphorus, 10.7 times more Potassium, 58.9 times more Selenium and 5.3 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 Low-fat Soy Flour contains 16.9 times more Energy, 18.2 times more Fat, 15.5 times more Saturated Fat, 2.9 times more Omega 3, 126.2 times more Omega 6, 10.7 times more Carbohydrate, 24.6 times more Sugars, 5.9 times more Fiber and 15.7 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6