Comparing Nutrients in 14 ounces Mori-nu firm silken tofu VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Mori-nu firm silken tofu	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	14.6% 19g	130g per day for Men 19-50 years
Sugars	6.95% 5.04g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	49% 27.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	39.7% 0.52mg	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	NA	66.5% 266μg	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	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	89.5% 0.81mg	16.8% 0.15mg	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	51% 4.1mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	50.7% 1.17mg	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	51% 357mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.38% 347g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu firm silken tofu VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Mori-nu firm silken tofu versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Mori-nu firm silken tofu vs Frozen Chopped Broccoli:

• 14 ounces of Mori-nu firm silken tofu have 1.9 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 11.8 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
• 14 ounces of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, firm as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mori-nu firm silken tofu vs Frozen Chopped Broccoli:

• 14 ounces of Mori-nu firm silken tofu have 5.3 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Calcium than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Frozen Chopped Broccoli contain similar levels of Potassium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mori-nu firm silken tofu have 2.4 times more Energy, 9.3 times more Fat and 2.5 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Carbohydrate and 30 times more Fiber than Mori-nu silken tofu, firm.
• 14 ounces of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy