Comparing Nutrients in 100 calories Boiled Broccoli VS MORI-NU silken Tofu, lite firm

Weight per 100 calories

• Boiled Broccoli: 286g
• MORI-NU silken Tofu, lite firm: 270g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Broccoli or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Boiled Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	2.3% 2.97g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	1.68% 1.2g	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	2.9% 2.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.8g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	4.16% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	0% 0mg	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	77% 309μg	NA	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	206% 185mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	11.4% 114mg	9.73% 97mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	36.3% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	6.44% 27mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	NA	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	27.3% 191mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	6.9% 255g	6.68% 247g	3700g per day for Men 19-50 years

Boiled Broccoli VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Broccoli or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 100 calories of Boiled Broccoli vs MORI-NU silken Tofu, lite firm:

• 100 calories of Boiled Broccoli have more Vitamin A, 1.7 times more Vitamin B1, 6.5 times more Vitamin B2, 5.3 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 100 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Boiled and Drained Broccoli as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Boiled Broccoli vs MORI-NU silken Tofu, lite firm:

• 100 calories of Boiled Broccoli have 2.2 times more Magnesium, 4.9 times more Potassium and 1.4 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 1.9 times more Copper and 2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and MORI-NU silken Tofu, lite firm contain similar levels of Calcium, Iron, Phosphorus and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Broccoli have 6.9 times more Carbohydrate, 3.3 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 1.8 times more Fat and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 100 calories.
• 100 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber