Comparing Nutrients in 7 ounces Broccoli VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Broccoli	Sprouted Soybeans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	39% 6.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	10% 5.6g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	37% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	27% 0.35mg	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	85.3% 341μg	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	33.7% 30.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	9.33% 93mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	94% 0.85mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	60.6% 1.4mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.16% 1.2μg	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	7.4% 0.81mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Sprouted Soybeans:

• Raw Broccoli has 31 times more Vitamin A and 5.8 times more Vitamin C than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 4.8 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Soybeans have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Sprouted Soybeans:

• Raw Broccoli has 4.2 times more Selenium, 2.4 times more Sodium and 1.3 times more Water than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 1.4 times more Calcium, 8.7 times more Copper, 2.9 times more Iron, 3.4 times more Magnesium, 3.3 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 2.4 times more Fiber than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 3.6 times more Energy, 18.1 times more Fat, 8.1 times more Saturated Fat, 7.1 times more Omega 3, 68.1 times more Omega 6, 1.4 times more Carbohydrate and 4.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.