Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS MORI-NU silken Tofu, lite firm

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Frozen Chopped Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	3.36% 4.37g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	2.46% 1.8g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	20% 11g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	22.2% 222mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	53.4% 0.48mg	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	40% 3.2mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS MORI-NU silken Tofu, lite firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of MORI-NU silken Tofu, lite firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs MORI-NU silken Tofu, lite firm:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 4.3 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 14 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs MORI-NU silken Tofu, lite firm:

• 14 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium, 1.8 times more Magnesium, 3.4 times more Potassium and 1.5 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 14 oz of MORI-NU silken Tofu, lite firm contain 3.2 times more Copper, 1.6 times more Phosphorus and 3.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and MORI-NU silken Tofu, lite firm contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 4.3 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• While 14 oz of MORI-NU silken Tofu, lite firm contain 2.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Carbohydrate and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy in 14 ounces.