Comparing Nutrients in 5 ounces Broccoli VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Broccoli	Green Soybeans	Recommended Dietary Allowance
Energy	1.66% 48kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	12% 15.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.14% 4g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Soybeans	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	7.1% 0.092mg	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	22.3% 89.3μg	58.5% 234μg	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	140% 126mg	45.7% 41mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Soybeans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	20% 0.18mg	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	13% 1.03mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	33.7% 0.78mg	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	13.4% 94mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	26% 879mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Green Soybeans:

• Raw Broccoli has 3.4 times more Vitamin A, 3.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.1 times more Vitamin C than Raw Green Soybeans.
• While Raw Green Soybeans contain 6.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Green Soybeans:

• Raw Broccoli has 1.7 times more Selenium, 2.2 times more Sodium and 1.3 times more Water than Raw Green Soybeans.
• While Raw Green Soybeans contain 4.2 times more Calcium, 2.6 times more Copper, 4.9 times more Iron, 3.1 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 2 times more Potassium and 2.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Soybeans contain 4.3 times more Energy, 18.4 times more Fat, 6.9 times more Saturated Fat, 6 times more Omega 3, 57.6 times more Omega 6, 1.7 times more Carbohydrate, 1.6 times more Fiber and 4.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.