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Comparing Nutrients in 5 ounces BroccoliVS Boiled Soybeans

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Boiled Soybeans
39%
43%
18%
5 oz ▼

Macro Nutrients

1.66%48kcal
Energy
8.4%244kcal
48 kcalvs244 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.52g
Fat
13%12.7g
0.52 gvs12.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
5.75%1.84g
0.16 gvs1.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.6%0.089g
Omega 3
53%0.85g
0.089 gvs0.85 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g
Omega 6
37.2%6.33g
0.069 gvs6.33 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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7.24%9.4g
Carbohydrate
9.1%12g
9.4 gvs12 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.32%2.4g
Sugars
5.87%4.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.4 gvs4.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.33%0.96g
Fructose
NA
≤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]
0.96 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.69g
Glucose
NA
0.69 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.14g
Sucrose
NA
0.14 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.7%3.7g
Fiber
22.4%8.5g
3.7 gvs8.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.14%4g
Protein
46%26g
4 gvs26 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

4.9%44μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
44 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.4%0.1mg
Vitamin B1
18.3%0.22mg
Thiamine
0.1 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.8%0.17mg
Vitamin B2
31%0.4mg
Riboflavin
0.17 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.66%0.91mg
Vitamin B3
3.53%0.57mg
Niacin, nicotinic acid, niacinamide
0.91 mgvs0.57 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.2%0.81mg
Vitamin B5
5.07%0.25mg
Pantothenic acid
0.81 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B6
25.5%0.33mg
Pyridoxine
0.25 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.3%89.3μg
Vitamin B9
19%76.5μg
Folates and Folic Acid
89.3 μgvs76.5 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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140%126mg
Vitamin C
2.68%2.4mg
Ascorbic acid
126 mgvs2.4 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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7.37%1.1mg
Vitamin E
3.3%0.5mg
Tocopherols and Tocotrienols
1.1 mgvs0.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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120%144μg
Vitamin K
22.7%27.2μg
Phytomenadione or phylloquinone
144 μgvs27.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.66%66.6mg
Calcium
14.5%145mg
66.6 mgvs145 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.7%0.069mg
Copper
64%0.58mg
0.069 mgvs0.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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13%1.03mg
Iron
91%7.3mg
1.03 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.1%29.8mg
Magnesium
29%122mg
29.8 mgvs122 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg
Manganese
50.8%1.17mg
0.3 mgvs1.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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13.4%94mg
Phosphorus
49.6%347mg
94 mgvs347 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%448mg
Potassium
21.5%730mg
448 mgvs730 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg
Selenium
19%10.3μg
3.54 μgvs10.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.1%46.8mg
Sodium
0.094%1.4mg
46.8 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.3%0.58mg
Zinc
15%1.63mg
0.58 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.42%127g
Water
2.4%88.7g
127 gvs88.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Broccoli vs Boiled Soybeans:
Comparing minerals per 5 ounces for Broccoli vs Boiled Soybeans:
Comparison of macro-nutrients per 5 ounces:



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