Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Soy Nuts	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	44.2% 43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	44.2% 57.5g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	11% 6.15g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Soy Nuts	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	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	34.3% 0.45mg	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	15% 59.5μg	102% 407μg	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	10% 9.13mg	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	61% 73.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Soy Nuts	Recommended Dietary Allowance
Calcium	10% 101mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	238% 2.14mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	188% 4.33mg	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	15.6% 109mg	184% 1288mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	79.6% 2707mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	69.6% 38.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Soy Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Soy Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Soy Nuts:

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 8.7 times more Vitamin C and 2.4 times more Vitamin K than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 7.8 times more Vitamin B1, 9.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Soy Nuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Soy Nuts:

• 7 ounces of Boiled Spears Frozen Broccoli have 113.4 times more Water than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 2.7 times more Calcium, 25.1 times more Copper, 6.5 times more Iron, 11.4 times more Magnesium, 6.7 times more Manganese, 11.8 times more Phosphorus, 7.6 times more Potassium, 10.2 times more Selenium and 15.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry-roasted Soybeans contain 16 times more Energy, 196.5 times more Fat, 173.7 times more Saturated Fat, 34.4 times more Omega 3, 828 times more Omega 6, 5.4 times more Carbohydrate, 2.7 times more Fiber and 14 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6