Comparing Nutrients in 300 calories Boiled Broccoli VS MORI-NU silken Tofu, lite firm

Weight per 300 calories

• Boiled Broccoli: 857g
• MORI-NU silken Tofu, lite firm: 811g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Boiled Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	6.86% 8.9g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.03% 3.65g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	0% 0g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	5.57% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	231% 926μg	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	618% 556mg	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	83% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	34.3% 343mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	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	82% 574mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	NA	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	20.7% 765g	20% 741g	3700g per day for Men 19-50 years

Boiled Broccoli VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs MORI-NU silken Tofu, lite firm:

• 300 calories of Boiled Broccoli have more Vitamin A, 1.7 times more Vitamin B1, 6.5 times more Vitamin B2, 5.3 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 300 calories of MORI-NU silken Tofu, lite firm 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, lite firm have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs MORI-NU silken Tofu, lite firm:

• 300 calories of Boiled Broccoli have 2.2 times more Magnesium, 4.9 times more Potassium and 1.4 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 1.9 times more Copper and 2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and MORI-NU silken Tofu, lite firm contain similar levels of Calcium, Iron, Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 6.9 times more Carbohydrate, 3.3 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 1.8 times more Fat and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber