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Comparing Nutrients in 7 ounces Soy FlourVS Broccoli

Macros Ratio

Protein Fat Carbs

Soy Flour
33%
40%
27%
Broccoli
27%
8%
65%
7 oz ▼

Macro Nutrients

29.7%861kcal
Energy
2.33%67.5kcal
861 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
42.2%41g
Fat
0.76%0.73g
41 gvs0.73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
18.5%5.93g
Saturated Fat
0.71%0.23g
5.93 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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171%2.73g
Omega 3
7.8%0.13g
2.73 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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120%20.4g
Omega 6
0.57%0.097g
20.4 gvs0.097 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
48.7%63.3g
Carbohydrate
10%13g
63.3 gvs13 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
20.5%15g
Sugars
4.65%3.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvs3.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
1.86%1.35g
≤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]
NA gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.97g
NA gvs0.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.2g
NA gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
50%19g
Fiber
13.6%5.16g
19 gvs5.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
134%75g
Protein
10%5.6g
75 gvs5.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

1.32%12μg
Vitamin A
6.84%61.5μg
RAE, retinol activity equivalents
12 μgvs61.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
96%1.15mg
Vitamin B1
11.7%0.14mg
Thiamine
1.15 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
177%2.3mg
Vitamin B2
18%0.23mg
Riboflavin
2.3 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
53.6%8.57mg
Vitamin B3
7.93%1.27mg
Niacin, nicotinic acid, niacinamide
8.57 mgvs1.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
63%3.16mg
Vitamin B5
22.7%1.14mg
Pantothenic acid
3.16 mgvs1.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
70.4%0.91mg
Vitamin B6
26.7%0.35mg
Pyridoxine
0.91 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
171%685μg
Vitamin B9
31.3%125μg
Folates and Folic Acid
685 μgvs125 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
197%177mg
Ascorbic acid
0 mgvs177 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
25.8%3.87mg
Vitamin E
10.3%1.55mg
Tocopherols and Tocotrienols
3.87 mgvs1.55 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
116%139μg
Vitamin K
168%202μg
Phytomenadione or phylloquinone
139 μgvs202 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

41%409mg
Calcium
9.33%93mg
409 mgvs93 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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644%5.8mg
Copper
11%0.097mg
5.8 mgvs0.097 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
158%12.6mg
Iron
18%1.45mg
12.6 mgvs1.45 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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203%851mg
Magnesium
9.92%41.7mg
851 mgvs41.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
196%4.5mg
Manganese
18%0.42mg
4.5 mgvs0.42 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
1385%623μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
623 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
140%980mg
Phosphorus
18.7%131mg
980 mgvs131 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
147%4991mg
Potassium
18.4%627mg
4991 mgvs627 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
27%15μg
Selenium
9.02%4.96μg
15 μgvs4.96 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.7%25.8mg
Sodium
4.37%65.5mg
25.8 mgvs65.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
70.7%7.78mg
Zinc
7.4%0.81mg
7.78 mgvs0.81 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.28%10.2g
Water
4.8%177g
10.2 gvs177 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Soy Flour vs Broccoli:
Comparing minerals per 7 ounces for Soy Flour vs Broccoli:
Comparison of macro-nutrients per 7 ounces:



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