Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Green Soybeans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	33% 5.6g	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	17% 22g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	22% 8.33g	38g per day for Men 19-50 years
Protein	11% 6.15g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Green Soybeans	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.92% 0.13mg	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	82% 327μg	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	64% 57.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Green Soybeans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	28.2% 0.25mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	47% 1.1mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Green Soybeans:

• Boiled Chopped Frozen Broccoli has 5.7 times more Vitamin A, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Green Soybeans.
• While Raw Green Soybeans contain 7.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Green Soybeans:

• Boiled Chopped Frozen Broccoli has 1.3 times more Water than Raw Green Soybeans.
• While Raw Green Soybeans contain 6 times more Calcium, 3.8 times more Copper, 5.8 times more Iron, 5 times more Magnesium, 2.5 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium, 2.1 times more Selenium, 1.4 times more Sodium and 3.5 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Soybeans contain 5.3 times more Energy, 56.7 times more Fat, 43.7 times more Saturated Fat, 9 times more Omega 3, 217.2 times more Omega 6, 2.1 times more Carbohydrate, 1.4 times more Fiber and 4.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.