Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	17% 22g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	22% 8.33g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	50% 450μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	9.16% 0.12mg	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	35.2% 141μg	55% 220μg	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	81.6% 73.4mg	37.5% 33.7mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	23.4% 234mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	25.8% 0.23mg	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	31.5% 2.52mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	43.3% 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	23.2% 163mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Green Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Boiled Green Soybeans:

• 7 ounces of Cooked Broccoli Raab have 28.4 times more Vitamin A, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 1.5 times more Vitamin B1 and 1.6 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Green Soybeans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Boiled Green Soybeans:

• 7 ounces of Cooked Broccoli Raab have 4 times more Sodium and 1.3 times more Water than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 1.6 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Green Soybeans contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Green Soybeans contain 5.6 times more Energy, 12.3 times more Fat, 8.3 times more Saturated Fat, 1.8 times more Omega 3, 85.7 times more Omega 6, 3.5 times more Carbohydrate, 1.5 times more Fiber and 3.2 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6