Comparing Nutrients in 100 grams Protein Powder Soy Based VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Protein Powder Soy Based	57%	13%	30%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Protein Powder Soy Based	Boiled Broccoli	Recommended Dietary Allowance
Energy	13.4% 388kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.2% 29g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	30.6% 22.2g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	99% 55.6g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Protein Powder Soy Based	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	15.4% 0.2mg	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	72.3% 289μg	27% 108μg	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	72% 65mg	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	0% 0mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Powder Soy Based	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18% 178mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	150% 12mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	8.43% 0.19mg	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	182% 1272mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.11% 4.13g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Protein Powder Soy Based vs Boiled Broccoli:

• Protein Powder Soy Based has 4.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4.3 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Protein Powder Soy Based.
• Both Protein Powder Soy Based and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 100 g.
• Both Protein Powder Soy Based as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Protein Powder Soy Based vs Boiled Broccoli:

• Protein Powder Soy Based has 4.5 times more Calcium, 43 times more Copper, 17.9 times more Iron, 3 times more Magnesium, 19 times more Phosphorus, 3.2 times more Potassium, 17.9 times more Sodium and 14.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 21.6 times more Water than Protein Powder Soy Based.
• Both Protein Powder Soy Based and Boiled and Drained Broccoli have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Protein Powder Soy Based has 11.1 times more Energy, 13.6 times more Fat, 14.1 times more Saturated Fat, 2.7 times more Omega 3, 46.7 times more Omega 6, 4 times more Carbohydrate, 16 times more Sugars, 2 times more Fiber and 23.3 times more Protein than Boiled and Drained Broccoli.
• Both Protein Powder Soy Based as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.