Comparing Nutrients in 1 pound Soy Cheese VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Soy Cheese	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	23.6% 685kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	10% 7.26g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	0% 0g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	101% 56.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	85.3% 853mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.7% 322g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Cheese VS Cooked Broccoli Raab per 1 lb

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

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

• 1 lb of Cooked Broccoli Raab contains 113.5 times more Vitamin A, more Vitamin B1, 4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.1 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 55.7 times more Vitamin K than Soybean, curd cheese.
• Both Soy Cheese and Cooked Broccoli Raab provide similar amounts of Vitamin B2 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Soy Cheese has 1.6 times more Calcium, 5.1 times more Copper, 4.4 times more Iron, 8.4 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 12.9 times more Selenium and 3.2 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.7 times more Potassium, 2.8 times more Sodium and 1.3 times more Water than Soybean, curd cheese.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Cheese has 6 times more Energy, 15.6 times more Fat, 13.2 times more Saturated Fat, 2.7 times more Omega 3, 130.1 times more Omega 6, 2.2 times more Carbohydrate, 2.6 times more Sugars and 3.3 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Fiber than Soybean, curd cheese.
• 1 pound of Soy Cheese provide inadequate amounts of Fiber
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6