Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Soybeans	Recommended Dietary Allowance
Energy	1.27% 37kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	37.2% 6.33g	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	9.1% 12g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	5.87% 4.25g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	7.1% 4g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	25.5% 0.33mg	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	23.7% 95μg	19% 76.5μg	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	2.68% 2.4mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Soybeans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	64% 0.58mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	50.8% 1.17mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Soybeans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Boiled Soybeans:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B5, 1.2 times more Vitamin B9, 33.2 times more Vitamin C, 3.5 times more Vitamin E and 4.2 times more Vitamin K than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 2.9 times more Vitamin B1, 3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Soybeans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Boiled Soybeans:

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Water than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 1.8 times more Calcium, 10.7 times more Copper, 6.3 times more Iron, 4.8 times more Magnesium, 2.8 times more Manganese, 4.9 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium and 2.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Soybeans no Salt contain 6.6 times more Energy, 30.9 times more Fat, 29.5 times more Saturated Fat, 5.7 times more Omega 3, 144 times more Omega 6, 1.7 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 6.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6