Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Frozen Chopped Broccoli	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	1.27% 37kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	18.2% 13.2g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	114% 1.5mg	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	23.7% 95μg	102% 410μg	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	89% 80mg	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	11.5% 1.73mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	252% 2.27mg	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	14.4% 1.15mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	194% 4.47mg	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	10% 71mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	87% 2963mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.18% 6.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Low-fat Soy Flour:

• Frozen Chopped Broccoli, Unprepared has 26 times more Vitamin A, more Vitamin C, 2.2 times more Vitamin E and 20.8 times more Vitamin K than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 20.5 times more Vitamin B1, 2.9 times more Vitamin B2, 6.3 times more Vitamin B3, 5.6 times more Vitamin B5, 8.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Low-fat Soy Flour:

• Frozen Chopped Broccoli, Unprepared has 2.7 times more Sodium and 19.8 times more Water than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 5.1 times more Calcium, 42.1 times more Copper, 10.1 times more Iron, 15.8 times more Magnesium, 10.7 times more Manganese, 13.5 times more Phosphorus, 9.9 times more Potassium, 21 times more Selenium and 8.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Low-fat Soy Flour contains 14.3 times more Energy, 30.7 times more Fat, 29.3 times more Saturated Fat, 5.3 times more Omega 3, 118.1 times more Omega 6, 6.4 times more Carbohydrate, 6.9 times more Sugars, 5.3 times more Fiber and 17.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Low-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.