Comparing Nutrients in 300 calories Mori-nu extra firm silken tofu VS Broccoli

Weight per 300 calories

• Mori-nu extra firm silken tofu: 546g
• Broccoli: 882g

Mori-nu extra firm silken tofu has 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Mori-nu extra firm silken tofu or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Broccoli	27%	8%	65%

Macro Nutrients

	Mori-nu extra firm silken tofu	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	45% 58.6g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	1.44% 0.55g	60.4% 23g	38g per day for Men 19-50 years
Protein	72% 40.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Broccoli	Recommended Dietary Allowance
Calcium	17% 169mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	48% 0.43mg	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	81% 6.5mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	80.6% 1.85mg	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	78% 545mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	13% 481g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mori-nu extra firm silken tofu vs Broccoli:

• Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 5.6 times more Vitamin B2, 4.4 times more Vitamin B3, 25.7 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mori-nu extra firm silken tofu vs Broccoli:

• Mori-nu silken tofu, extra firm has 2.5 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Calcium, 1.3 times more Magnesium, 3.3 times more Potassium and 1.6 times more Water than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Broccoli have similar amounts of Iron, Phosphorus, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Mori-nu silken tofu, extra firm has 3.2 times more Fat, 1.6 times more Saturated Fat and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 5.4 times more Carbohydrate, 2.8 times more Sugars and 42.1 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Mori-nu silken tofu, extra firm as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.