Comparing Nutrients in 7 ounces Broccoli Raab VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Broccoli Raab	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	46.8% 60.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	25.5% 18.5g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	160% 2.1mg	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	41% 165μg	143% 574μg	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	44.5% 40mg	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	21.4% 3.2mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	21.4% 214mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	353% 3.18mg	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	53% 4.25mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	135% 566mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	272% 6.25mg	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	20.7% 145mg	191% 1340mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	122% 4148mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.25% 9.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Low-fat Soy Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Low-fat Soy Flour:

• 7 ounces of Broccoli Raab have 65.5 times more Vitamin A, more Vitamin C, 2.9 times more Vitamin E and 57.4 times more Vitamin K than Low-fat Soy Flour.
• While 7 oz of Low-fat Soy Flour contain 6.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 4.8 times more Vitamin B5, 6.1 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Broccoli Raab.
• 7 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Low-fat Soy Flour:

• 7 ounces of Broccoli Raab have 3.7 times more Sodium and 20.1 times more Water than Low-fat Soy Flour.
• While 7 oz of Low-fat Soy Flour contain 2.6 times more Calcium, 38.1 times more Copper, 3.8 times more Iron, 13 times more Magnesium, 8 times more Manganese, 9.2 times more Phosphorus, 10.7 times more Potassium, 58.9 times more Selenium and 5.3 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Low-fat Soy Flour contain 16.9 times more Energy, 18.2 times more Fat, 15.5 times more Saturated Fat, 2.9 times more Omega 3, 126.2 times more Omega 6, 10.7 times more Carbohydrate, 24.6 times more Sugars, 5.9 times more Fiber and 15.7 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6