Comparing Nutrients in 7 ounces Broccoli VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Shoyu	57%	9%	34%

Macro Nutrients

	Broccoli	Shoyu	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	7.53% 9.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.2g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	10% 5.6g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Shoyu	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Shoyu	Recommended Dietary Allowance
Calcium	9.33% 93mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	727% 10901mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.8% 141g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2.2 times more Vitamin B1, 1.9 times more Vitamin B5, 4.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu Soy Sauce.
• While Shoyu Soy Sauce contains 1.4 times more Vitamin B2 and 3.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Shoyu Soy Sauce have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Shoyu Soy Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Shoyu:

• Raw Broccoli has 1.4 times more Calcium, 5 times more Selenium and 1.3 times more Water than Shoyu Soy Sauce.
• While Shoyu Soy Sauce contains 2 times more Iron, 3.5 times more Magnesium, 4.8 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, 166.5 times more Sodium and 2.1 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Shoyu Soy Sauce have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 2.2 times more Omega 3, 1.3 times more Carbohydrate, 4.3 times more Sugars and 3.3 times more Fiber than Shoyu Soy Sauce.
• While Shoyu Soy Sauce contains 1.6 times more Energy, 4.8 times more Omega 6 and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Shoyu Soy Sauce have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.