Comparing Nutrients in 5 ounces Steamed Sprouted Soybeans with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	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	7.12% 9.26g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	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	3% 1.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	21.4% 12g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	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	24.2% 0.29mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	28.3% 113μg	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	13% 11.8mg	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	2% 0.3mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.8μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	23.2% 1.86mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	18% 0.42mg	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	27.3% 191mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.04% 113g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Sprouted Soybeans with Salt versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Steamed Sprouted Soybeans with Salt vs Frozen Chopped Broccoli:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 3.9 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.7 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 26 times more Vitamin A, 1.8 times more Vitamin B2, 6.8 times more Vitamin C, 5.8 times more Vitamin E and 2.5 times more Vitamin K than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Steamed Sprouted Soybeans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Steamed Sprouted Soybeans with Salt vs Frozen Chopped Broccoli:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 8.7 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Potassium, 10.3 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 4.7 times more Selenium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Frozen Chopped Broccoli contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Steamed Sprouted Soybeans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 3.1 times more Energy, 15.3 times more Fat, 2.8 times more Omega 3, 71.5 times more Omega 6, 1.4 times more Carbohydrate and 3 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 3.8 times more Fiber than Steamed Sprouted Soybeans with Salt.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6