Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Cooked Broccoli Raab	Green Soybeans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	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	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Green Soybeans	Recommended Dietary Allowance
Vitamin A	50% 450μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	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	Green Soybeans	Recommended Dietary Allowance
Calcium	23.4% 234mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.62% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of 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 Green Soybeans:

• 7 ounces of Cooked Broccoli Raab have 25.2 times more Vitamin A, 1.2 times more Vitamin B3, 3 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.3 times more Vitamin C than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 2.6 times more Vitamin B1 and 2.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Green Soybeans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Green Soybeans have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Broccoli Raab have 3.7 times more Sodium and 1.4 times more Water than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 1.7 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Green Soybeans contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Soybeans contain 5.9 times more Energy, 13.1 times more Fat, 8.8 times more Saturated Fat, 1.9 times more Omega 3, 91.1 times more Omega 6, 3.5 times more Carbohydrate, 1.5 times more Fiber and 3.4 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6