Comparing Nutrients in 300 calories Broccoli Raab VS Steamed Soybeans Sprouts

Weight per 300 calories

• Broccoli Raab: 1364g
• Steamed Soybeans Sprouts: 370g

Steamed Sprouted Soybeans have 3.7 times more energy per unit of mass than Raw Broccoli Raab, which is average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Steamed Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Broccoli Raab	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	68.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	18.6% 24g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	2.66% 1.93g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	7.8% 2.96g	38g per day for Men 19-50 years
Protein	77% 43.2g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.82% 7.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	30% 0.39mg	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	283% 1132μg	74% 296μg	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	306% 275mg	34% 30.7mg	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	147% 22mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	147% 1473mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	136% 1.22mg	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	365% 29mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	114% 2.63mg	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	142% 995mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	34% 1262g	7.95% 294g	3700g per day for Men 19-50 years

Broccoli Raab VS Steamed Soybeans Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Steamed Soybeans Sprouts?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Steamed Soybeans Sprouts:

• 300 calories of Broccoli Raab have 241.2 times more Vitamin A, 2.9 times more Vitamin B1, 9 times more Vitamin B2, 4.1 times more Vitamin B3, 1.6 times more Vitamin B5, 6 times more Vitamin B6, 3.8 times more Vitamin B9, 9 times more Vitamin C, 28.4 times more Vitamin E and 11.7 times more Vitamin K than Steamed Soybeans Sprouts.
• 300 calories of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Steamed Soybeans Sprouts:

• 300 calories of Broccoli Raab have 6.7 times more Calcium, 6 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 6.1 times more Selenium, 12.2 times more Sodium, 2.7 times more Zinc and 4.3 times more Water than Steamed Soybeans Sprouts.
• While 300 kcal of Steamed Sprouted Soybeans contain 2.1 times more Copper than Raw Broccoli Raab.
• 300 calories of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 2.4 times more Omega 3, 1.6 times more Carbohydrate, 2.7 times more Sugars, 12.4 times more Fiber and 1.4 times more Protein than Steamed Soybeans Sprouts.
• While 300 kcal of Steamed Sprouted Soybeans contain 2.5 times more Fat, 2 times more Saturated Fat and 20.8 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Steamed Soybeans Sprouts offer comparable quantities of Energy per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6