Comparing Nutrients in 14 ounces Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	12.6% 365kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.4g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.22g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	8.05% 5.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	72% 40.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.75mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	53.4% 0.69mg	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	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	240% 5.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67% 401IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	98% 976mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	NA	16% 0.14mg	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	79.4% 6.35mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	73% 512mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	NA	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	NA	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.77% 325g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Frozen Broccoli Spears:

• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.9 times more Vitamin B2, 2.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Frozen Broccoli Spears:

• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 6 times more Calcium, 2.2 times more Iron and 2.2 times more Phosphorus than Frozen Broccoli Spears.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Frozen Broccoli Spears contain similar levels of Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.2 times more Energy, 14.4 times more Fat and 3.3 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.9 times more Carbohydrate, 3.7 times more Sugars and 3 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy