Comparing Nutrients in 1 pound Broccoli Raab VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Broccoli Raab	Soy Cheese	Recommended Dietary Allowance
Energy	3.44% 100kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	108% 18.3g	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	24% 31.3g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	10% 7.26g	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	0% 0g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Soy Cheese	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	24.4% 0.32mg	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	25% 100μg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Soy Cheese	Recommended Dietary Allowance
Calcium	49% 490mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	192% 1.72mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	175% 4.03mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	11.3% 420g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Soy Cheese per 1 lb

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

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

• 1 pound of Broccoli Raab has 65.5 times more Vitamin A, more Vitamin B1, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 48.7 times more Vitamin K than Soy Cheese.
• Both Broccoli Raab and Soy Cheese provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Soy Cheese have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Raw Broccoli Raab as well as Soybean, curd cheese have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 1.7 times more Sodium and 1.3 times more Water than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 1.7 times more Calcium, 9 times more Copper, 2.6 times more Iron, 10.4 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 16.8 times more Selenium and 2.2 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Soy Cheese contain similar levels of Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has more Fiber than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 6.9 times more Energy, 16.5 times more Fat, 14.1 times more Saturated Fat, 2.9 times more Omega 3, 139 times more Omega 6, 2.4 times more Carbohydrate, 4.2 times more Sugars and 3.9 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Soy Cheese provide inadequate amounts of Fiber