Comparing Nutrients in 1 pound Soy Flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soy Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	68% 1969kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	391% 6.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	274% 46.6g	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	111% 145g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	47% 34g	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	115% 43.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	306% 172g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	405% 5.26mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	391% 1565μg	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	59% 8.85mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	93% 934mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1472% 13.2mg	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	361% 29mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	463% 1946mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	3165% 1424μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	320% 2241mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	336% 11408mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	162% 17.8mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soy Flour vs Cooked Chopped Frozen Broccoli:

• Raw Full-fat Soy Flour has 10.6 times more Vitamin B1, 14.3 times more Vitamin B2, 9.4 times more Vitamin B3, 5.8 times more Vitamin B5, 3.5 times more Vitamin B6, 6.2 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.5 times more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour 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 Soy Flour vs Cooked Chopped Frozen Broccoli:

• Raw Full-fat Soy Flour has 6.2 times more Calcium, 85.9 times more Copper, 10.4 times more Iron, 33 times more Magnesium, 10.2 times more Manganese, 10.1 times more Phosphorus, 17.7 times more Potassium, 10.7 times more Selenium and 14 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17.6 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 1 pound:

• Raw Full-fat Soy Flour has 15.5 times more Energy, 172.1 times more Fat, 165.9 times more Saturated Fat, 32.8 times more Omega 3, 790.8 times more Omega 6, 6 times more Carbohydrate, 5.1 times more Sugars, 3.2 times more Fiber and 12.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Full-fat Soy Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.