Comparing Nutrients in 7 ounces Steamed Soybeans Sprouts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Steamed Soybeans Sprouts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.97% 13g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.42% 1.03g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	30% 17g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20% 0.26mg	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	39.7% 159μg	27.8% 111μg	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	18.3% 16.5mg	88.4% 79.6mg	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	2.78% 0.42mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11.7% 117mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	7.5% 0.067mg	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	32.5% 2.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	19.2% 0.44mg	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	38.3% 268mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Steamed Soybeans Sprouts versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Steamed Soybeans Sprouts vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Steamed Soybeans Sprouts have 3.7 times more Vitamin B1, 2.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 25.5 times more Vitamin A, 1.5 times more Vitamin B2, 4.8 times more Vitamin C and 6.3 times more Vitamin E than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Steamed Sprouted Soybeans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Soybeans Sprouts vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Steamed Soybeans Sprouts have 1.8 times more Calcium, 9.7 times more Copper, 2.1 times more Iron, 4.6 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium and 3.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Steamed Soybeans Sprouts and Cooked Chopped Frozen Broccoli contain similar levels of Water per seven ounces.
• Both Steamed Sprouted Soybeans as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Soybeans Sprouts have 2.9 times more Energy, 37.1 times more Fat, 7 times more Omega 3, 170.5 times more Omega 6, 1.2 times more Carbohydrate and 2.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Sugars and 3.8 times more Fiber than Steamed Sprouted Soybeans.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6