Comparing Nutrients in 1 pound TVP VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
TVP	59%	3%	38%
Broccoli	27%	8%	65%

Macro Nutrients

	TVP	Broccoli	Recommended Dietary Allowance
Energy	51.6% 1497kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	23% 30g	130g per day for Men 19-50 years
Sugars	59.4% 43g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	174% 66.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	405% 227g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	TVP	Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	227% 2.72mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	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	340% 1361μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	6.05% 0.91mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TVP	Broccoli	Recommended Dietary Allowance
Calcium	118% 1179mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	756% 6.8mg	24.7% 0.22mg	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	567% 45.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	324% 1361mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	789% 18mg	41.4% 0.95mg	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	460% 3221mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	334% 11340mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	181% 100μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	231% 25.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of TVP vs Broccoli:

• Textured Vegetable Protein, Dry has 8.5 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 2.9 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, more Vitamin C, 3.9 times more Vitamin E and 24.8 times more Vitamin K than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for TVP vs Broccoli:

• Textured Vegetable Protein, Dry has 5.5 times more Calcium, 30.6 times more Copper, 13.7 times more Iron, 14.3 times more Magnesium, 19 times more Manganese, 10.8 times more Phosphorus, 7.9 times more Potassium, 8.8 times more Selenium and 13.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 12.8 times more Water than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Raw Broccoli have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Textured Vegetable Protein, Dry has 9.7 times more Energy, 2.7 times more Fat, 1.6 times more Omega 3, 8.2 times more Omega 6, 4.8 times more Carbohydrate, 5.6 times more Sugars, 5.6 times more Fiber and 17.7 times more Protein than Raw Broccoli.
• Both Textured Vegetable Protein, Dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.