Comparing Nutrients in 1 pound Soy Nuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Soy Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	70.2% 2037kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	97% 36.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	351% 196g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	63.5% 635mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	18% 0.16mg	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	224% 18mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Soy Nuts has 5.9 times more Vitamin B1, 6.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 14.8 times more Vitamin C and 2.7 times more Vitamin K than Dry-roasted Soybeans.
• 1 pound of Soy Nuts have insufficient amounts of Vitamin A
• Both Dry-roasted Soybeans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soy Nuts vs Frozen Broccoli Spears:

• 1 pound of Soy Nuts has 3.4 times more Calcium, 30 times more Copper, 5.5 times more Iron, 14.3 times more Magnesium, 8.5 times more Manganese, 11 times more Phosphorus, 5.5 times more Potassium, 10.2 times more Selenium and 14 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 113.2 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Nuts has 15.5 times more Energy, 63.6 times more Fat, 60.1 times more Saturated Fat, 11.5 times more Omega 3, 290.9 times more Omega 6, 5.4 times more Carbohydrate, 2.7 times more Fiber and 14.2 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6