Comparing Nutrients in 1 pound Soy Nuts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Soy Nuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	70.2% 2037kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	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	101% 131g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	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	97% 36.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	351% 196g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	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	232% 930μg	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	23% 21mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	63.5% 635mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	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	224% 18mg	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	431% 9.9mg	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	421% 2944mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Soy Nuts 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 Nuts vs Cooked Broccoli Raab:

• 1 pound of Soy Nuts has 2.5 times more Vitamin B1, 5.4 times more Vitamin B2 and 2.9 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 1.9 times more Vitamin B3, 8 times more Vitamin C and 6.9 times more Vitamin K than Dry-roasted Soybeans.
• Both Soy Nuts and Cooked Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Soy Nuts have insufficient amounts of Vitamin A
• Both Dry-roasted Soybeans 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 Nuts vs Cooked Broccoli Raab:

• 1 pound of Soy Nuts has 14.4 times more Copper, 3.1 times more Iron, 8.4 times more Magnesium, 5.7 times more Manganese, 7.9 times more Phosphorus, 4 times more Potassium, 14.8 times more Selenium and 8.8 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 28 times more Sodium and 114.3 times more Water than Dry-roasted Soybeans.
• Both Soy Nuts and Cooked Broccoli Raab contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Nuts has 18 times more Energy, 41.6 times more Fat, 35.1 times more Saturated Fat, 7.2 times more Omega 3, 347.2 times more Omega 6, 9.3 times more Carbohydrate, 2.9 times more Fiber and 11.3 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6