Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Soy protein isolate

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Soy protein isolate	92%	8%	0%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Soy protein isolate	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	6.94% 6.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	17% 2.9g	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	0% 0g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.15g	313% 175g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Soy protein isolate	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.3% 0.2mg	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	87.3% 349μg	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 isolate	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	353% 3.17mg	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	360% 28.8mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	129% 2.96mg	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	220% 1540mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	4.73% 161mg	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	133% 1994mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Soy protein isolate per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Soy protein isolate 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 isolate:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 4.6 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein isolate.
• While 7 oz of Soy protein isolate contain 3.2 times more Vitamin B1, 3.1 times more Vitamin B3 and 3.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Soy protein isolate provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Soy protein isolate 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 isolate 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 isolate:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Potassium and 18.2 times more Water than Soy protein isolate.
• While 7 oz of Soy protein isolate contain 5.4 times more Calcium, 47 times more Copper, 23.8 times more Iron, 3 times more Magnesium, 6.7 times more Manganese, 15.8 times more Phosphorus, 91.4 times more Sodium and 14.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Soy protein isolate lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• While 7 oz of Soy protein isolate contain 12 times more Energy, 28.3 times more Fat, 4.6 times more Omega 3, 111.8 times more Omega 6 and 28.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber