Comparing Nutrients in 5 ounces Soy Flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Soy Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	21.2% 615kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	30% 29.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	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	35% 45.2g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	36% 13.6g	11% 4.25g	38g per day for Men 19-50 years
Protein	96% 53.6g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	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	122% 489μg	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	18.4% 2.76mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	29% 292mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	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	113% 9.03mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	989% 445μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	3.5% 130g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 11 times more Vitamin B1, 12.1 times more Vitamin B2, 9.2 times more Vitamin B3, 5.7 times more Vitamin B5, 3.5 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.7 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin K per 5 oz.
• Both Raw Full-fat Soy Flour 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 vs Frozen Chopped Broccoli:

• Raw Full-fat Soy Flour has 3.7 times more Calcium, 76.8 times more Copper, 7.9 times more Iron, 23.8 times more Magnesium, 7.7 times more Manganese, 9.9 times more Phosphorus, 11.9 times more Potassium, 2.7 times more Selenium and 8.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Sodium and 17.7 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 5 ounces:

• Raw Full-fat Soy Flour has 16.7 times more Energy, 71.2 times more Fat, 67.9 times more Saturated Fat, 13.1 times more Omega 3, 331.6 times more Omega 6, 6.7 times more Carbohydrate, 5.6 times more Sugars, 3.2 times more Fiber and 13.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Raw Full-fat Soy Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.