Comparing Nutrients in 7 ounces Boiled Broccoli VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Soy Flour	33%	40%	27%

Macro Nutrients

	Boiled Broccoli	Soy Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	20.5% 15g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	50% 19g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Soy Flour	Recommended Dietary Allowance
Vitamin A	17% 153μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	70.4% 0.91mg	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	53.6% 214μg	171% 685μg	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	143% 129mg	0% 0mg	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	19% 2.88mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Soy Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	644% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 133mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.28% 10.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Soy Flour:

• Boiled and Drained Broccoli has 12.8 times more Vitamin A, more Vitamin C and 2 times more Vitamin K than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 9.2 times more Vitamin B1, 9.4 times more Vitamin B2, 7.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Soy Flour:

• Boiled and Drained Broccoli has 3.2 times more Sodium and 17.3 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 5.2 times more Calcium, 47.9 times more Copper, 9.5 times more Iron, 20.4 times more Magnesium, 11.7 times more Manganese, 7.4 times more Phosphorus, 8.6 times more Potassium, 4.7 times more Selenium and 8.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Full-fat Soy Flour contains 12.4 times more Energy, 50.4 times more Fat, 37.8 times more Saturated Fat, 11.6 times more Omega 3, 201.6 times more Omega 6, 4.4 times more Carbohydrate, 5.4 times more Sugars, 2.9 times more Fiber and 15.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.