Comparing Nutrients in 500 calories TVP VS Boiled Broccoli

Weight per 500 calories

• TVP: 152g
• Boiled Broccoli: 1429g

TVP has 9.4 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - TVP or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
TVP	59%	3%	38%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	TVP	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	9.47% 0.15g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	79% 103g	130g per day for Men 19-50 years
Sugars	20% 14.4g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	58.2% 22g	124% 47g	38g per day for Men 19-50 years
Protein	135% 75.8g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	TVP	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.34% 3.03μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.8% 0.91mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	220% 2.86mg	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	114% 455μg	386% 1543μg	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	1030% 927mg	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	2.02% 0.3mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.18% 6.2μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TVP	Boiled Broccoli	Recommended Dietary Allowance
Calcium	39.4% 394mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	253% 2.27mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	189% 15mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	108% 455mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	120% 2.77mg	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	154% 1076mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	111% 3788mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of TVP vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 363 times more Vitamin A, 3.9 times more Vitamin B2, 2.7 times more Vitamin B3, 3.8 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 68.4 times more Vitamin E and 324.5 times more Vitamin K than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Textured Vegetable Protein, Dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for TVP vs Boiled Broccoli:

• Textured Vegetable Protein, Dry has 2.6 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 1.5 times more Selenium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 12.9 times more Sodium and 120.2 times more Water than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Boiled and Drained Broccoli have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Textured Vegetable Protein, Dry has 2.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.9 times more Fat, 11.2 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars and 2.1 times more Fiber than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Textured Vegetable Protein, Dry as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.