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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Boiled and Drained Broccoli contains 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.
• Both MORI-NU silken Tofu, lite firm as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

• MORI-NU silken Tofu, lite firm has 1.8 times more Fat, 1.6 times more Saturated Fat and 2.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.9 times more Carbohydrate, 3.3 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.