Comparing Nutrients in 5 ounces Boiled Broccoli VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Boiled Broccoli	Salted Soy Chips	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	58% 75.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	3.5% 2.55g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Salted Soy Chips	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	26.4% 4.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	56% 0.73mg	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	38.3% 153μg	85% 340μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Salted Soy Chips	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	387% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0% 0μg	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	12% 0.95mg	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	126% 2.9mg	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	13.6% 95mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	79.6% 1194mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Salted Soy Chips per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Salted Soy Chips:

• 5 ounces of Boiled Broccoli have more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and 11.9 times more Vitamin K than Salted Soy Chips.
• While 5 oz of Salted Soy Chips or Crisps Snacks contain 5.3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Broccoli.
• 5 ounces of Salted Soy Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Salted Soy Chips:

• 5 ounces of Boiled Broccoli have 9.6 times more Phosphorus, 41.9 times more Potassium and 10.5 times more Water than Salted Soy Chips.
• While 5 oz of Salted Soy Chips or Crisps Snacks contain 4.3 times more Calcium, 40.3 times more Copper, 7.8 times more Iron, 8.1 times more Magnesium, 10.5 times more Manganese, 7.6 times more Selenium, 20.5 times more Sodium and 3.3 times more Zinc than Boiled and Drained Broccoli.
• 5 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium
• Both Boiled and Drained Broccoli as well as Salted Soy Chips or Crisps Snacks lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Salted Soy Chips or Crisps Snacks contain 11 times more Energy, 17.9 times more Fat, 13.9 times more Saturated Fat, 3.3 times more Omega 3, 71 times more Omega 6, 7.4 times more Carbohydrate, 1.3 times more Sugars and 11.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Salted Soy Chips offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6