Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Frozen Chopped Broccoli	Roasted Soy Flour	Recommended Dietary Allowance
Energy	0.9% 26kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	9.9% 3.16g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	10.5% 7.6g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	72.4% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	27% 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	16.8% 67μg	56.8% 227μg	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	62.7% 56.4mg	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	8.13% 1.22mg	13.2% 1.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	5.6% 56mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	247% 2.22mg	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	10% 0.81mg	72.8% 5.82mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	90% 2.08mg	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	7.14% 50mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	32.5% 3.58mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Roasted Soy Flour:

• Frozen Chopped Broccoli, Unprepared has 8.7 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 7.8 times more Vitamin B1, 9.8 times more Vitamin B2, 7 times more Vitamin B3, 4.3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Roasted Full-fat Soy Flour have similar amounts of Vitamin K per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Roasted Soy Flour:

• Frozen Chopped Broccoli, Unprepared has 2 times more Sodium and 24 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 3.4 times more Calcium, 58.4 times more Copper, 7.2 times more Iron, 20.5 times more Magnesium, 7.1 times more Manganese, 9.5 times more Phosphorus, 9.6 times more Potassium, 2.7 times more Selenium and 7.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Roasted Full-fat Soy Flour contains 16.9 times more Energy, 75.4 times more Fat, 71.9 times more Saturated Fat, 13.9 times more Omega 3, 351.1 times more Omega 6, 6.4 times more Carbohydrate, 5.6 times more Sugars, 3.2 times more Fiber and 13.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.