Comparing Nutrients in 5 ounces Soy Flour, defatted VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Soy Flour, defatted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16% 464kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	32% 23.3g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	11% 4.25g	38g per day for Men 19-50 years
Protein	130% 73g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.4% 0.99mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.6% 0.81mg	14% 0.18mg	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	108% 432μg	23.7% 95μg	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	89% 80mg	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	1.13% 0.17mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	34% 342mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	640% 5.76mg	6% 0.054mg	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	164% 13mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	665% 299μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	99% 3379mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soy Flour, defatted vs Frozen Chopped Broccoli:

• Soy flour, defatted has 13.2 times more Vitamin B1, 2.6 times more Vitamin B2, 5.6 times more Vitamin B3, 7.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 4.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, more Vitamin C, 10.2 times more Vitamin E and 19.8 times more Vitamin K than Soy flour, defatted.
• Both Soy flour, defatted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soy Flour, defatted vs Frozen Chopped Broccoli:

• Soy flour, defatted has 4.3 times more Calcium, 107 times more Copper, 11.4 times more Iron, 16.1 times more Magnesium, 10.3 times more Manganese, 13.5 times more Phosphorus, 11.2 times more Potassium and 5.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Selenium and 12.6 times more Water than Soy flour, defatted.
• Both Soy flour, defatted and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Soy flour, defatted has 12.6 times more Energy, 4.2 times more Fat, 15.2 times more Omega 6, 7.1 times more Carbohydrate, 12.2 times more Sugars, 5.8 times more Fiber and 18.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3 than Soy flour, defatted.
• Both Soy flour, defatted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.