Comparing Nutrients in 1 pound Soy Nuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Soy Nuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	70.2% 2037kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	97% 36.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	351% 196g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	69.8% 0.91mg	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	232% 930μg	122% 490μg	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	23% 21mg	327% 294mg	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	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	63.5% 635mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	224% 18mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	38.3% 0.88mg	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	421% 2944mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soy Nuts vs Boiled Broccoli:

• Dry-roasted Soybeans have 6.8 times more Vitamin B1, 6.1 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 14.1 times more Vitamin C and 3.8 times more Vitamin K than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Dry-roasted Soybeans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soy Nuts vs Boiled Broccoli:

• Dry-roasted Soybeans have 3.5 times more Calcium, 17.7 times more Copper, 5.9 times more Iron, 10.9 times more Magnesium, 11.3 times more Manganese, 9.7 times more Phosphorus, 4.7 times more Potassium, 12.1 times more Selenium and 10.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 111.6 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 1 pound:

• Dry-roasted Soybeans have 12.8 times more Energy, 52.7 times more Fat, 39.6 times more Saturated Fat, 12.1 times more Omega 3, 211.1 times more Omega 6, 4 times more Carbohydrate, 2.5 times more Fiber and 18.2 times more Protein than Boiled and Drained Broccoli.
• Both Dry-roasted Soybeans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.