Comparing Nutrients in 7 ounces Broccoli Raab VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Broccoli Raab	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	17% 22g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 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	22% 8.33g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	21.4% 214mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.68% 136g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Broccoli Raab vs Boiled Green Soybeans:

• 7 ounces of Broccoli Raab have 16.4 times more Vitamin A, 2.5 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 1.6 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Green Soybeans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Raw 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 Broccoli Raab vs Boiled Green Soybeans:

• 7 ounces of Broccoli Raab have 2.4 times more Sodium and 1.3 times more Water than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 1.3 times more Calcium, 2.8 times more Copper, 2.7 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium and 1.4 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Green Soybeans contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Green Soybeans contain 6.4 times more Energy, 13.1 times more Fat, 8.9 times more Saturated Fat, 1.9 times more Omega 3, 91.6 times more Omega 6, 3.9 times more Carbohydrate, 1.6 times more Fiber and 3.9 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6