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

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Broccoli: 882g

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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Broccoli	27%	8%	65%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	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	6.86% 8.9g	45% 58.6g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	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	0% 0g	60.4% 23g	38g per day for Men 19-50 years
Protein	91% 51g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	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	27% 0.32mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	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	0% 0mg	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 silken Tofu, lite firm	Broccoli	Recommended Dietary Allowance
Calcium	29% 292mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	76% 6.1mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	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	94% 657mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	20% 741g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B1, 6.4 times more Vitamin B2, 6.3 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 Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

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

• MORI-NU silken Tofu, lite firm has 2.3 times more Copper and 2.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 2.3 times more Magnesium, 5.5 times more Potassium and 1.4 times more Zinc than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Broccoli have similar amounts of Iron, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• MORI-NU silken Tofu, lite firm has 2 times more Fat and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 6.6 times more Carbohydrate, 4.1 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Broccoli have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.