Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Soy protein concentrate, produced by alcohol extraction

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	54.7% 39.7g	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	15.7% 5.95g	28.7% 11g	38g per day for Men 19-50 years
Protein	11% 6.15g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	20.5% 0.27mg	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	27.8% 111μg	169% 675μg	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	88.4% 79.6mg	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	17.5% 2.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	215% 1.94mg	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	15% 1.2mg	267% 21.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	149% 625mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	362% 8.3mg	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	14% 97mg	238% 1665mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Soy protein concentrate, produced by alcohol extraction per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Soy protein concentrate, produced by alcohol extraction to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Soy protein concentrate, produced by alcohol extraction:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 4.8 times more Vitamin B5, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein concentrate, produced by alcohol extraction.
• While 7 oz of Soy protein concentrate, produced by alcohol extraction contain 5.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soy protein concentrate, produced by alcohol extraction provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Soy protein concentrate, produced by alcohol extraction:

• 7 ounces of Cooked Chopped Frozen Broccoli have 15.6 times more Water than Soy protein concentrate, produced by alcohol extraction.
• While 7 oz of Soy protein concentrate, produced by alcohol extraction contain 11 times more Calcium, 28.7 times more Copper, 17.7 times more Iron, 24.2 times more Magnesium, 18.8 times more Manganese, 17.1 times more Phosphorus, 15.5 times more Potassium and 15.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Omega 3 than Soy protein concentrate, produced by alcohol extraction.
• While 7 oz of Soy protein concentrate, produced by alcohol extraction contain 11.7 times more Energy, 4.7 times more Carbohydrate, 13.6 times more Sugars, 1.8 times more Fiber and 20.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 6 in seven ounces.