Comparing Nutrients in 300 calories Soy Flour, defatted VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Soy Flour, defatted: 92g
• Cooked Chopped Frozen Broccoli: 1071g

Soy Flour, defatted has 11.7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Soy Flour, defatted or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soy Flour, defatted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	44% 57.3g	130g per day for Men 19-50 years
Sugars	20.8% 15g	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42.3% 16g	84.6% 32g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.2% 1.83μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	107% 1.4mg	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	70% 280μg	150% 600μg	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	477% 430mg	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	0.73% 0.11mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.76μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	22% 221mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	414% 3.73mg	40.5% 0.36mg	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	106% 8.48mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	430% 194μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.3% 618mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	64.3% 2187mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	2.84% 1.56μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.22% 18.3mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.26mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.18% 6.65g	26.3% 972g	3700g per day for Men 19-50 years

Soy Flour, Defatted VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soy Flour, defatted or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Soy Flour, defatted vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 297.8 times more Vitamin A, 3.7 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 128.5 times more Vitamin E and 250.9 times more Vitamin K than Soy flour, defatted.
• Both Soy Flour, defatted and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Soy Flour, defatted have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Soy flour, defatted as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Soy Flour, defatted vs Cooked Chopped Frozen Broccoli:

• 300 calories of Soy Flour, defatted have 10.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium and 1.4 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Calcium, 4.8 times more Selenium, 6.4 times more Sodium, 1.3 times more Zinc and 146.1 times more Water than Soy flour, defatted.
• Both Soy Flour, defatted and Cooked Chopped Frozen Broccoli contain similar levels of Manganese and Phosphorus per 300 calories.
• 300 calories of Soy Flour, defatted lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soy Flour, defatted have 1.4 times more Protein than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 7.8 times more Omega 3, 1.8 times more Carbohydrate and 2 times more Fiber than Soy flour, defatted.
• Both Soy Flour, defatted and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Soy Flour, defatted provide inadequate amounts of Omega 3
• Both Soy flour, defatted as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.