Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Stir-Fried Soybeans Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	0.97% 28kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	NA	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	7.23% 9.4g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	7.9% 3g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	6.88% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13% 0.17mg	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	14% 56μg	31.8% 127μg	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	44.6% 40mg	13.3% 12mg	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	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	3.3% 33mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	58.6% 0.53mg	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	7.63% 0.61mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	49.3% 1.13mg	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	7% 49mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.8% 67.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Stir-Fried Soybeans Sprouts with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Stir-Fried Soybeans Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Stir-Fried Soybeans Sprouts with Salt:

• 100 grams of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A and 3.3 times more Vitamin C than Stir-Fried Soybeans Sprouts with Salt.
• While 100 g of Stir-Fried Sprouted Soybeans with Salt contain 7.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 4.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 100 grams of Stir-Fried Soybeans Sprouts with Salt have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Stir-Fried Soybeans Sprouts with Salt:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.5 times more Iron and 1.4 times more Water than Stir-Fried Soybeans Sprouts with Salt.
• While 100 g of Stir-Fried Sprouted Soybeans with Salt contain 2.5 times more Calcium, 15.5 times more Copper, 7.4 times more Magnesium, 5.1 times more Manganese, 4.4 times more Phosphorus, 4 times more Potassium, 22.7 times more Sodium and 7.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 3.8 times more Fiber than Stir-Fried Soybeans Sprouts with Salt.
• While 100 g of Stir-Fried Sprouted Soybeans with Salt contain 4.5 times more Energy, 59.2 times more Fat, 1.8 times more Carbohydrate and 4.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy