Comparing Nutrients in 100 grams Boiled Broccoli VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Shoyu	57%	9%	34%

Macro Nutrients

	Boiled Broccoli	Shoyu	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	3.8% 4.93g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.55% 0.4g	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	1.02% 0.74g	0% 0g	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	% 0.49g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.1g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Shoyu	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	11.4% 0.15mg	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	27% 108μg	3.5% 14μg	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	72% 65mg	0% 0mg	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	9.67% 1.45mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Shoyu	Recommended Dietary Allowance
Calcium	4% 40mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	4.78% 0.043mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	44.3% 1mg	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	9.57% 67mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	366% 5493mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.92% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Shoyu per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Shoyu:

• 100 grams of Boiled Broccoli have more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu.
• While 100 g of Shoyu Soy Sauce contain 1.3 times more Vitamin B2 and 4 times more Vitamin B3 than Boiled and Drained Broccoli.
• 100 grams of Shoyu have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Shoyu Soy Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Shoyu:

• 100 grams of Boiled Broccoli have 1.2 times more Calcium, 1.4 times more Copper, 3.2 times more Selenium and 1.3 times more Water than Shoyu.
• While 100 g of Shoyu Soy Sauce contain 2.2 times more Iron, 3.5 times more Magnesium, 5.2 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 134 times more Sodium and 1.9 times more Zinc than Boiled and Drained Broccoli.
• 100 grams of Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 4.1 times more Omega 3, 1.5 times more Carbohydrate and 4.1 times more Fiber than Shoyu.
• While 100 g of Shoyu Soy Sauce contain 3.4 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Shoyu provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Shoyu Soy Sauce provide inadequate amounts of Energy and Omega 6 in 100 grams.