Comparing Nutrients in 7 ounces Soy Flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Soy Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	29.7% 861kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	11% 14.2g	130g per day for Men 19-50 years
Sugars	20.5% 15g	3.8% 2.76g	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	NA	2.03% 1.47g	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	50% 19g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	134% 75g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	30.5% 0.4mg	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	171% 685μg	53.6% 214μg	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	0% 0mg	143% 129mg	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	25.8% 3.87mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	41% 409mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	158% 12.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	16.7% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	1385% 623μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soy Flour vs Boiled Broccoli:

• Raw Full-fat Soy Flour has 9.2 times more Vitamin B1, 9.4 times more Vitamin B2, 7.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 12.8 times more Vitamin A, more Vitamin C and 2 times more Vitamin K than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soy Flour vs Boiled Broccoli:

• Raw Full-fat Soy Flour has 5.2 times more Calcium, 47.9 times more Copper, 9.5 times more Iron, 20.4 times more Magnesium, 11.7 times more Manganese, 7.4 times more Phosphorus, 8.6 times more Potassium, 4.7 times more Selenium and 8.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Sodium and 17.3 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 7 ounces:

• Raw Full-fat Soy Flour has 12.4 times more Energy, 50.4 times more Fat, 37.8 times more Saturated Fat, 11.6 times more Omega 3, 201.6 times more Omega 6, 4.4 times more Carbohydrate, 5.4 times more Sugars, 2.9 times more Fiber and 15.9 times more Protein than Boiled and Drained Broccoli.
• Both Raw Full-fat Soy Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.