Comparing Nutrients in 1 pound Broccoli VS Low Salt Shoyu

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Low Salt Shoyu	59%	4%	37%

Macro Nutrients

	Broccoli	Low Salt Shoyu	Recommended Dietary Allowance
Energy	5.3% 154kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	3.13% 2.27g	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	4.25% 3.1g	0% 0g	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	% 2.22g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	23% 12.8g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Low Salt Shoyu	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	56% 0.73mg	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	71.4% 286μg	50% 200μg	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	450% 405mg	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	23.6% 3.54mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Low Salt Shoyu	Recommended Dietary Allowance
Calcium	21.3% 213mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	24.7% 0.22mg	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	41.4% 3.3mg	76.5% 6.12mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	74.5% 313mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	199% 4.57mg	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	42.8% 299mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	47% 1597mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1088% 16320mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 405g	9.2% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Low Salt Shoyu:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and more Vitamin K than Shoyu Soy Sauce, low salt.
• While Shoyu Soy Sauce, low salt contains 2.1 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Shoyu Soy Sauce, low salt have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Shoyu Soy Sauce, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Low Salt Shoyu:

• Raw Broccoli has 1.6 times more Calcium and 5 times more Selenium than Shoyu Soy Sauce, low salt.
• While Shoyu Soy Sauce, low salt contains 1.8 times more Iron, 3.3 times more Magnesium, 4.8 times more Manganese, 2.5 times more Phosphorus, 109 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Shoyu Soy Sauce, low salt have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 4.2 times more Omega 3, 3.4 times more Sugars and 3.7 times more Fiber than Shoyu Soy Sauce, low salt.
• While Shoyu Soy Sauce, low salt contains 1.7 times more Energy and 3.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Shoyu Soy Sauce, low salt have similar amounts of Carbohydrate per 1 lb.
• Both Raw Broccoli as well as Shoyu Soy Sauce, low salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.