Comparing Nutrients in 14 ounces BroccoliVS Boiled Green Soybeans

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Green Soybeans

33%

38%

29%

14 oz ▼

Macro Nutrients

Broccolivs Boiled Green Soybeans

4.65%135kcal

Energy

19.3%560kcal

135 kcalvs560 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

26%25.4g

1.47 gvs25.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

9.18%2.94g

0.45 gvs2.94 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

88%1.4g

0.25 gvs1.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

62%10.5g

0.19 gvs10.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

33.7%44g

26.4 gvs44 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

44%16.7g

10.3 gvs16.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

87.5%49g

11 gvs49 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Boiled Green Soybeans

13.7%123μg

Vitamin A

3.53%31.8μg

RAE, retinol activity equivalents

123 μgvs31.8 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

86%1.03mg

Thiamine

0.28 mgvs1.03 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

47.3%0.62mg

Riboflavin

0.46 mgvs0.62 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

31%4.96mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs4.96 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

10%0.51mg

Pantothenic acid

2.27 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.69 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

110%441μg

Folates and Folic Acid

250 μgvs441 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

75%67.5mg

Ascorbic acid

354 mgvs67.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

Tocopherols and Tocotrienols

3.1 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Boiled Green Soybeans

18.7%187mg

Calcium

57.5%575mg

187 mgvs575 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

51.6%0.46mg

0.19 mgvs0.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

124%9.92mg

2.9 mgvs9.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

56.7%238mg

83.3 mgvs238 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

86.6%2mg

0.83 mgvs2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

89.6%627mg

262 mgvs627 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

63%2139mg

1254 mgvs2139 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

10%5.56μg

9.92 μgvs5.56 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

3.7%55.6mg

131 mgvs55.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

33%3.6mg

1.63 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

7.36%272g

354 gvs272 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Green Soybeans:

Raw Broccoli has 3.9 times more Vitamin A, 4.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Green Soybeans.
While Boiled and Drained Green Soybeans contain 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Boiled Green Soybeans:

Raw Broccoli has 1.8 times more Selenium, 2.4 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
While Boiled and Drained Green Soybeans contain 3.1 times more Calcium, 2.4 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Green Soybeans contain 4.1 times more Energy, 17.3 times more Fat, 6.5 times more Saturated Fat, 5.6 times more Omega 3, 54.2 times more Omega 6, 1.7 times more Carbohydrate, 1.6 times more Fiber and 4.4 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliBoiled Green SoybeansVS Boiled BroccoliBroccoliVS Sprouted SoybeansBoiled Green SoybeansVS Sprouted Soybeans

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Boiled Green Soybeans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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