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

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soy Cheese	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	23.6% 685kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	24% 31.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	101% 56.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	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	49% 0.64mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	25% 100μg	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	18% 2.72mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	85.3% 853mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	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	318% 25.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	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	144% 1007mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.7% 322g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Cheese VS Cooked Chopped Frozen Broccoli per 1 lb

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

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

• 1 pound of Soy Cheese has 1.7 times more Vitamin B2 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, more Vitamin B1, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 19.2 times more Vitamin K than Soybean, curd cheese.
• Both Soy Cheese and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Soy Cheese have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Soybean, curd cheese as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soy Cheese vs Cooked Chopped Frozen Broccoli:

• 1 pound of Soy Cheese has 5.7 times more Calcium, 11.2 times more Copper, 9.2 times more Iron, 17.5 times more Magnesium, 4 times more Manganese, 4.5 times more Phosphorus, 1.4 times more Potassium, 24 times more Selenium and 6.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Water than Soybean, curd cheese.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Cheese has 5.4 times more Energy, 67.5 times more Fat, 65.1 times more Saturated Fat, 12.9 times more Omega 3, 310.2 times more Omega 6, 1.3 times more Carbohydrate and 4 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Fiber than Soybean, curd cheese.
• Both Soy Cheese and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per one pound.
• 1 pound of Soy Cheese provide inadequate amounts of Fiber
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6