Comparing Nutrients in 300 calories Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 326g
• Cooked Chopped Frozen Broccoli: 1071g

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.93g	44% 57.3g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.6% 3.26g	84.6% 32g	38g per day for Men 19-50 years
Protein	59.3% 33g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	107% 1.4mg	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	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	197% 4.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	477% 430mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55% 329IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	80.2% 802mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	NA	40.5% 0.36mg	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	65.2% 5.2mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	NA	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	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	60% 421mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	NA	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	NA	27.3% 3mg	11mg per day for Men 19-50 years
Water	7.2% 267g	26.3% 972g	3700g per day for Men 19-50 years

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Cooked Chopped Frozen Broccoli:

• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Cooked Chopped Frozen Broccoli:

• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2.3 times more Calcium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Iron, 5.2 times more Sodium and 3.6 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 12.4 times more Fat and 10.1 times more Saturated Fat than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 9.7 times more Carbohydrate, 12.1 times more Sugars and 9.9 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate