Comparing Nutrients in 100 grams Roasted Soy Flour VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Roasted Soy Flour	Broccoli Raab	Recommended Dietary Allowance
Energy	15% 439kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.16g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	68% 38g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.4% 0.94mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	56.8% 227μg	20.8% 83μg	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	22.4% 20mg	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	13.2% 1.98mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Broccoli Raab	Recommended Dietary Allowance
Calcium	19% 188mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	4.67% 0.042mg	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	72.8% 5.82mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	17% 0.4mg	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	68% 476mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.58mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soy Flour VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Soy Flour versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Roasted Soy Flour have 2.5 times more Vitamin B1, 7.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.2 times more Vitamin E than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 21.8 times more Vitamin A, more Vitamin C and 3.2 times more Vitamin K than Roasted Full-fat Soy Flour.
• 100 grams of Roasted Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Roasted Full-fat Soy Flour as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Roasted Soy Flour have 1.7 times more Calcium, 52.9 times more Copper, 2.7 times more Iron, 16.8 times more Magnesium, 5.3 times more Manganese, 6.5 times more Phosphorus, 10.4 times more Potassium, 7.5 times more Selenium and 4.6 times more Zinc than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 2.8 times more Sodium and 24.3 times more Water than Roasted Full-fat Soy Flour.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Soy Flour have 20 times more Energy, 44.6 times more Fat, 38.1 times more Saturated Fat, 7.7 times more Omega 3, 375.3 times more Omega 6, 10.7 times more Carbohydrate, 20 times more Sugars, 3.6 times more Fiber and 12 times more Protein than Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6