Comparing Nutrients in 5 ounces Soy Nuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Soy Nuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	22% 636kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	89.8% 15.3g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	110% 61.4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.4% 0.61mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	22% 0.28mg	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	72.6% 291μg	38.3% 153μg	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	7.24% 6.52mg	102% 92mg	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	NA	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	20% 198mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	70% 5.6mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	12% 0.27mg	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	131% 920mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	49.7% 27.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soy Nuts vs Boiled Broccoli:

• Dry-roasted Soybeans have 6.8 times more Vitamin B1, 6.1 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 14.1 times more Vitamin C and 3.8 times more Vitamin K than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 5 oz.
• Both Dry-roasted Soybeans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soy Nuts vs Boiled Broccoli:

• Dry-roasted Soybeans have 3.5 times more Calcium, 17.7 times more Copper, 5.9 times more Iron, 10.9 times more Magnesium, 11.3 times more Manganese, 9.7 times more Phosphorus, 4.7 times more Potassium, 12.1 times more Selenium and 10.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 111.6 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Soybeans have 12.8 times more Energy, 52.7 times more Fat, 39.6 times more Saturated Fat, 12.1 times more Omega 3, 211.1 times more Omega 6, 4 times more Carbohydrate, 2.5 times more Fiber and 18.2 times more Protein than Boiled and Drained Broccoli.
• Both Dry-roasted Soybeans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.