Comparing Nutrients in 1 pound Steamed Sprouted Soybeans with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.7% 367kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.75% 2.8g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	84% 1.34g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	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	22.8% 29.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.55% 3.63g	36% 13.6g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	45.4% 0.59mg	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	91% 363μg	76% 304μg	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	42% 37.6mg	284% 256mg	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	6.35% 0.95mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	26.8% 268mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	19% 0.17mg	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	74.3% 5.94mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	58% 1.33mg	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	87.5% 612mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.74% 360g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Sprouted Soybeans with Salt versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Sprouted Soybeans with Salt vs Frozen Chopped Broccoli:

• 1 pound of Steamed Sprouted Soybeans with Salt has 3.9 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.7 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.8 times more Vitamin B2, 6.8 times more Vitamin C, 5.8 times more Vitamin E and 2.5 times more Vitamin K than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Steamed Sprouted Soybeans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Sprouted Soybeans with Salt vs Frozen Chopped Broccoli:

• 1 pound of Steamed Sprouted Soybeans with Salt has 8.7 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Potassium, 10.3 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 4.7 times more Selenium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Frozen Chopped Broccoli contain similar levels of Calcium and Water per one pound.
• 1 pound of Steamed Sprouted Soybeans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Sprouted Soybeans with Salt has 3.1 times more Energy, 15.3 times more Fat, 2.8 times more Omega 3, 71.5 times more Omega 6, 1.4 times more Carbohydrate and 3 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 3.8 times more Fiber than Steamed Sprouted Soybeans with Salt.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6