Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Shoyu	57%	9%	34%

Macro Nutrients

	Frozen Broccoli Spears	Shoyu	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.73% 0.46g	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	7.53% 9.8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.1% 0.79g	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	0% 0g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	11% 6.07g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Shoyu	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	22.6% 0.29mg	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	46.6% 187μg	6.95% 27.8μg	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	151% 136mg	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	18% 2.68mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Shoyu	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	9.5% 0.085mg	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	18% 1.43mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	88% 2.02mg	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	16.7% 117mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	727% 10901mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Shoyu per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Shoyu:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2.2 times more Vitamin B1, 6.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu.
• While 7 oz of Shoyu Soy Sauce contain 1.4 times more Vitamin B2 and 4.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Shoyu provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Shoyu have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Shoyu Soy Sauce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Shoyu:

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Calcium, 3.8 times more Selenium and 1.3 times more Water than Shoyu.
• While 7 oz of Shoyu Soy Sauce contain 2 times more Iron, 4.6 times more Magnesium, 4 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium, 323.1 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Shoyu contain similar levels of Copper per seven ounces.
• 7 ounces of Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4.3 times more Omega 3, 3.7 times more Sugars and 3.8 times more Fiber than Shoyu.
• While 7 oz of Shoyu Soy Sauce contain 2.7 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Shoyu offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Shoyu provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Shoyu Soy Sauce provide inadequate amounts of Energy and Omega 6 in seven ounces.