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

Weight per 300 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 326g
• Frozen Broccoli Spears: 1035g

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.2 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	NA	2.25% 0.38g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	21% 15.2g	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	81.7% 31g	38g per day for Men 19-50 years
Protein	59.3% 33g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	80.2% 802mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	NA	41.4% 0.37mg	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	NA	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.65mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	NA	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	NA	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	NA	32% 3.5mg	11mg per day for Men 19-50 years
Water	7.2% 267g	25.3% 937g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.9 times more Calcium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.4 times more Iron, 1.5 times more Phosphorus, 7.7 times more Sodium and 3.5 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 4.5 times more Fat and 3.6 times more Saturated Fat than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 9.3 times more Carbohydrate, 11.7 times more Sugars and 9.5 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Frozen Broccoli Spears 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