Comparing Nutrients in 1 pound Soy Flour VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Soy Flour	Broccoli Raab	Recommended Dietary Allowance
Energy	68% 1969kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	391% 6.25g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	274% 46.6g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	9.94% 13g	130g per day for Men 19-50 years
Sugars	47% 34g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	115% 43.5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	306% 172g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	405% 5.26mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Broccoli Raab	Recommended Dietary Allowance
Calcium	93% 934mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	1472% 13.2mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	463% 1946mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	336% 11408mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	162% 17.8mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Broccoli Raab per 1 lb

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

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

• 1 pound of Soy Flour has 3.6 times more Vitamin B1, 9 times more Vitamin B2, 3.5 times more Vitamin B3, 4.9 times more Vitamin B5, 2.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 1.2 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 21.8 times more Vitamin A, more Vitamin C and 3.2 times more Vitamin K than Raw Full-fat Soy Flour.
• 1 pound of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Full-fat Soy Flour as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Soy Flour has 1.9 times more Calcium, 69.5 times more Copper, 3 times more Iron, 19.5 times more Magnesium, 5.8 times more Manganese, 6.8 times more Phosphorus, 12.8 times more Potassium, 7.5 times more Selenium and 5.1 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.5 times more Sodium and 17.9 times more Water than Raw Full-fat Soy Flour.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Flour has 19.7 times more Energy, 42.1 times more Fat, 36 times more Saturated Fat, 7.3 times more Omega 3, 354.5 times more Omega 6, 11.2 times more Carbohydrate, 19.7 times more Sugars, 3.6 times more Fiber and 11.9 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6