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

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Low-fat Soy Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	18% 527kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	126% 70.6g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	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	102% 410μg	20% 79.4μg	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	63% 57mg	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	5.2% 0.78mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	40.4% 404mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	5.35% 0.048mg	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	145% 11.6mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	13.7% 0.32mg	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	137% 957mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	87% 2963mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	152% 83.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.53g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Low-fat Soy Flour VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Low-fat Soy Flour versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Low-fat Soy Flour have 19.8 times more Vitamin B1, 3.5 times more Vitamin B2, 6.4 times more Vitamin B3, 5.7 times more Vitamin B5, 8.1 times more Vitamin B6 and 5.2 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 25.5 times more Vitamin A, more Vitamin C, 2.4 times more Vitamin E and 22.6 times more Vitamin K than Low-fat Soy Flour.
• 5 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Low-fat Soy Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Low-fat Soy Flour have 8.6 times more Calcium, 47.1 times more Copper, 13.4 times more Iron, 21.9 times more Magnesium, 14.1 times more Manganese, 13.8 times more Phosphorus, 14.7 times more Potassium, 84.1 times more Selenium and 14.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 19.7 times more Water than Low-fat Soy Flour.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low-fat Soy Flour have 13.3 times more Energy, 74.2 times more Fat, 71.7 times more Saturated Fat, 13.2 times more Omega 3, 281.5 times more Omega 6, 5.7 times more Carbohydrate, 6.3 times more Sugars, 5.3 times more Fiber and 16.1 times more Protein than Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6