Comparing Nutrients in 1 pound Soybean Lecithin VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soybean Lecithin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	119% 3461kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	468% 454g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	213% 68g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1456% 23.3g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1072% 182g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	9.2% 6.67g	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	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	0% 0g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	45.4% 0.59mg	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	0% 0μg	63.5% 254μg	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	0% 0mg	202% 182mg	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	247% 37mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	695% 834μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	17% 0.15mg	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	0% 0mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	44% 1mg	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	0% 0mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0% 0g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soybean Lecithin vs Cooked Chopped Frozen Broccoli:

• Soybean Lecithin has 6.2 times more Vitamin E and 2.1 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• Both Soybean Lecithin as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soybean Lecithin vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Soybean Lecithin.

Comparison of macro-nutrients per 1 pound:

• Soybean Lecithin has 27.3 times more Energy, 833.3 times more Fat, 833.6 times more Saturated Fat, 122.3 times more Omega 3 and 3090.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.