Comparing Nutrients in 1 pound Soy protein isolate VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Soy protein isolate	Broccoli Raab	Recommended Dietary Allowance
Energy	52.4% 1520kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	6% 1.9g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	55.3% 0.88g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	38.8% 6.6g	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	0% 0g	9.94% 13g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	715% 401g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	200% 798μg	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	0% 0mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Broccoli Raab	Recommended Dietary Allowance
Calcium	80.7% 807mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	806% 7.25mg	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	822% 65.8mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	294% 6.77mg	78% 1.8mg	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	503% 3520mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	304% 4559mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein isolate VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Soy protein isolate 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 protein isolate vs Broccoli Raab:

• 1 pound of Soy protein isolate has 2.1 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 1.3 times more Vitamin B2, 5.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein isolate.
• Both Soy protein isolate and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Soy protein isolate have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Soy protein isolate 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 protein isolate vs Broccoli Raab:

• 1 pound of Soy protein isolate has 1.6 times more Calcium, 38.1 times more Copper, 6.8 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 10.6 times more Phosphorus, 30.5 times more Sodium and 5.2 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.4 times more Potassium and 18.6 times more Water than Soy protein isolate.
• Both Soy protein isolate as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy protein isolate has 15.2 times more Energy, 6.9 times more Fat, 50.1 times more Omega 6 and 27.9 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Carbohydrate and more Fiber than Soy protein isolate.
• Both Soy protein isolate and Broccoli Raab offer comparable quantities of Omega 3 per one pound.
• 1 pound of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6