Comparing Nutrients in 1 kilogram Broccoli Raab VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%

Macro Nutrients

	Broccoli Raab	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Energy	7.6% 220kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	14% 18g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	5.5% 4g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	26.3% 10g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Vitamin A	146% 1310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	338% 4.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	385% 5mg	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	208% 830μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	604% 14.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	168% 1010IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	108% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Calcium	108% 1080mg	246% 2460mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	NA	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	268% 21.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	NA	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	184% 1290mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	NA	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	NA	11mg per day for Men 19-50 years
Water	25% 926g	22% 818g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 1 kg of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contains 3.4 times more Vitamin B2, 2.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Broccoli Raab vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 1 kilogram of Broccoli Raab has 1.3 times more Iron and 4.7 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While 1 kg of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contains 2.3 times more Calcium and 1.8 times more Phosphorus than Raw Broccoli Raab.
• Both Broccoli Raab and Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain similar levels of Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 1.6 times more Carbohydrate and 2.7 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While 1 kg of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contains 4.2 times more Energy, 10 times more Fat and 3.2 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate