Comparing Nutrients in 7 ounces Steamed Soybeans Sprouts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Steamed Soybeans Sprouts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.54% 161kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	26.7% 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	39.7% 159μg	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11.7% 117mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Steamed Soybeans Sprouts have 2.8 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 2.2 times more Vitamin B2, 1.7 times more Vitamin B6, 8.2 times more Vitamin C, 6.4 times more Vitamin E and 1.4 times more Vitamin K than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Frozen Broccoli Spears provide similar amounts of Vitamin B9 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Steamed Soybeans Sprouts have 1.4 times more Calcium, 9.2 times more Copper, 1.8 times more Iron, 3.8 times more Magnesium, 2.8 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Selenium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Soybeans Sprouts have 2.8 times more Energy, 13.1 times more Fat, 2.4 times more Omega 3, 59.9 times more Omega 6, 1.2 times more Carbohydrate and 2.8 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.8 times more Sugars and 3.8 times more Fiber than Steamed Sprouted Soybeans.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6