Comparing Nutrients in 300 calories Soy Nuts VS Broccoli Raab

Weight per 300 calories

• Soy Nuts: 66.8g
• Broccoli Raab: 1364g

Soy Nuts have 20.4 times more energy per 100g than Broccoli Raab. It has very high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Soy Nuts or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Soy Nuts	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.4g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	6.53% 2.1g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	60.3% 0.96g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	97% 37g	38g per day for Men 19-50 years
Protein	51.7% 29g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.8% 0.29mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	179% 2.33mg	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	34.2% 137μg	283% 1132μg	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	3.4% 3.07mg	306% 275mg	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	NA	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.7μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.35% 94mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	63.6% 0.57mg	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	33% 2.64mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	36.3% 152mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	63.4% 1.46mg	234% 5.4mg	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	62% 434mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	27% 911mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.089% 1.34mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.014% 0.53g	34% 1262g	3700g per day for Men 19-50 years

Soy Nuts VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soy Nuts or Broccoli Raab?

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

• 300 kcal of Raw Broccoli Raab contain more Vitamin A, 7.7 times more Vitamin B1, 3.5 times more Vitamin B2, 23.6 times more Vitamin B3, 13.9 times more Vitamin B5, 15.5 times more Vitamin B6, 8.3 times more Vitamin B9, 89.6 times more Vitamin C and 123.6 times more Vitamin K than Dry-roasted Soybeans.
• 300 calories of Soy Nuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dry-roasted Soybeans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Soy Nuts vs Broccoli Raab:

• 300 calories of Soy Nuts have 1.3 times more Copper than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 15.7 times more Calcium, 11.1 times more Iron, 2 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 2.9 times more Potassium, 336.8 times more Sodium, 3.3 times more Zinc and 2361.1 times more Water than Dry-roasted Soybeans.
• Both Soy Nuts and Broccoli Raab contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soy Nuts have 2.2 times more Fat, 1.8 times more Saturated Fat and 18.2 times more Omega 6 than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 2.7 times more Omega 3, 2 times more Carbohydrate, 6.8 times more Fiber and 1.5 times more Protein than Dry-roasted Soybeans.
• Both Soy Nuts and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6