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

Weight per 300 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Firm: 405g
• Broccoli: 882g

Vitasoy USA Organic Nasoya, Tofu Plus Firm have 2.2 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Vitasoy USA Organic Nasoya, Tofu Plus Firm or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Broccoli	27%	8%	65%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	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	5.33% 6.93g	45% 58.6g	130g per day for Men 19-50 years
Sugars	1.68% 1.2g	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	8.53% 3.24g	60.4% 23g	38g per day for Men 19-50 years
Protein	66.5% 37.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	156% 2.03mg	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	242% 5.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68.2% 409IU	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

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Broccoli	Recommended Dietary Allowance
Calcium	96% 961mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	NA	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	66% 5.27mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	NA	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	70% 491mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	NA	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.2mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	NA	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.26% 343g	21.3% 788g	3700g per day for Men 19-50 years

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Broccoli.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 2.3 times more Calcium than Raw Broccoli.
• While Raw Broccoli contains 18 times more Sodium and 2.3 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Raw Broccoli have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 4.2 times more Fat, 1.2 times more Saturated Fat and 1.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 8.5 times more Carbohydrate, 12.3 times more Sugars and 7.1 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.