Comparing Nutrients in 5 ounces Shoyu VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Shoyu	57%	9%	34%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Shoyu	Broccoli Raab	Recommended Dietary Allowance
Energy	2.6% 75kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.38% 7g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	0.74% 0.54g	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	0% 0g	0.33% 0.24g	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	% 0.43g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.16g	g per day for Men 19-50 years
Fiber	3% 1.13g	10% 3.83g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Shoyu	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	18.6% 0.24mg	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	4.96% 20μg	29.4% 118μg	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	32% 28.6mg	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	0% 0mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shoyu	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	6.6% 0.06mg	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	25.7% 2.06mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	24.3% 0.56mg	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	33.6% 235mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	519% 7786mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.73% 101g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Shoyu VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Shoyu versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Shoyu vs Broccoli Raab:

• 5 ounces of Shoyu have 1.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 4.9 times more Vitamin B1, 5.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu Soy Sauce.
• Both Shoyu and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Shoyu have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Shoyu Soy Sauce as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Shoyu vs Broccoli Raab:

• 5 ounces of Shoyu have 3.4 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium and 166.5 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.3 times more Calcium, 1.5 times more Iron and 1.3 times more Water than Shoyu Soy Sauce.
• Both Shoyu and Broccoli Raab contain similar levels of Copper and Zinc per five ounces.
• Both Shoyu Soy Sauce as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shoyu have 1.7 times more Carbohydrate and 2.6 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 6.5 times more Omega 3 and 3.4 times more Fiber than Shoyu Soy Sauce.
• 5 ounces of Shoyu provide inadequate amounts of Omega 3
• Both Shoyu Soy Sauce as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.