Comparing Nutrients in 1 pound Soy Nuts VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Soy Nuts	Broccoli Raab	Recommended Dietary Allowance
Energy	70.2% 2037kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	97% 36.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	351% 196g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	63.5% 635mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Broccoli Raab per 1 lb

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

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

• 1 pound of Soy Nuts has 2.6 times more Vitamin B1, 5.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 4.4 times more Vitamin C and 6.1 times more Vitamin K than Dry-roasted Soybeans.
• Both Soy Nuts and Broccoli Raab provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Soy Nuts have insufficient amounts of Vitamin A
• Both Dry-roasted Soybeans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Soy Nuts has 1.3 times more Calcium, 25.7 times more Copper, 1.8 times more Iron, 10.4 times more Magnesium, 5.5 times more Manganese, 8.9 times more Phosphorus, 7 times more Potassium, 19.3 times more Selenium and 6.2 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 16.5 times more Sodium and 115.7 times more Water than Dry-roasted Soybeans.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Nuts has 20.4 times more Energy, 44.1 times more Fat, 37.7 times more Saturated Fat, 7.6 times more Omega 3, 371.2 times more Omega 6, 10.2 times more Carbohydrate, 3 times more Fiber and 13.7 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6