Comparing Nutrients in 300 calories Soy Flour VS Broccoli

Weight per 300 calories

• Soy Flour: 69g
• Broccoli: 882g

Soy Flour has 12.8 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Soy Flour or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Broccoli	27%	8%	65%

Macro Nutrients

	Soy Flour	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	6.45% 2.06g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	59.5% 0.95g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	41.8% 7.1g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	45% 58.6g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	17.5% 6.64g	60.4% 23g	38g per day for Men 19-50 years
Protein	46.7% 26g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Broccoli	Recommended Dietary Allowance
Vitamin A	0.46% 4.15μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	119% 1.54mg	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	59.6% 238μg	139% 556μg	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	875% 787mg	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	9% 1.35mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.4μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Broccoli	Recommended Dietary Allowance
Calcium	14.2% 142mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	48% 0.43mg	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	55% 4.4mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	70.6% 297mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	68.4% 1.57mg	80.6% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	482% 217μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.8% 341mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	51% 1738mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	9.43% 5.2μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.096% 3.57g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soy Flour vs Broccoli:

• Raw Broccoli contains 66 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 4.6 times more Vitamin B5, 4.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 5.1 times more Vitamin E and 18.5 times more Vitamin K than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Flour vs Broccoli:

• Raw Full-fat Soy Flour has 4.7 times more Copper and 1.6 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Calcium, 1.5 times more Iron, 1.7 times more Phosphorus, 1.6 times more Potassium, 4.3 times more Selenium, 32.4 times more Sodium, 1.3 times more Zinc and 220.9 times more Water than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Raw Broccoli have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Full-fat Soy Flour has 4.4 times more Fat, 2.1 times more Saturated Fat, 1.7 times more Omega 3 and 16.4 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Carbohydrate, 2.9 times more Sugars and 3.5 times more Fiber than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Raw Broccoli have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Full-fat Soy Flour as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.