Comparing Nutrients in 1 kilogram Boiled Broccoli VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Boiled Broccoli	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	12% 350kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	18.5% 24g	130g per day for Men 19-50 years
Sugars	19% 14g	17.5% 12.7g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	2.63% 1g	38g per day for Men 19-50 years
Protein	42.5% 24g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	8.46% 0.11mg	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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	40% 400mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	226% 2.03mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	96% 670mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	24% 893g	23.6% 874g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Mori-nu firm silken tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Mori-nu firm silken tofu:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 18.2 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 1 kg of Mori-nu silken tofu, firm contains 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
• 1 kilogram of Mori-nu firm silken tofu 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, firm have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Mori-nu firm silken tofu:

• 1 kilogram of Boiled Broccoli has 1.3 times more Calcium and 1.5 times more Potassium than Mori-nu firm silken tofu.
• While 1 kg of Mori-nu silken tofu, firm contains 3.3 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Mori-nu firm silken tofu contain similar levels of Sodium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 3 times more Carbohydrate and 33 times more Fiber than Mori-nu firm silken tofu.
• While 1 kg of Mori-nu silken tofu, firm contains 1.8 times more Energy, 6.6 times more Fat and 2.9 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber