Comparing Nutrients in 500 calories Boiled Broccoli VS MORI-NU silken Tofu, lite firm

Weight per 500 calories

• Boiled Broccoli: 1429g
• MORI-NU silken Tofu, lite firm: 1351g

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

Discover which food has more nutrients per 500 calories - Boiled Broccoli or MORI-NU silken Tofu, lite firm?

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	11.4% 15g	130g per day for Men 19-50 years
Sugars	27.4% 20g	8.4% 6.1g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	0% 0g	38g per day for Men 19-50 years
Protein	60.7% 34g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	0% 0mg	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	386% 1543μg	NA	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	1030% 927mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	57% 571mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	NA	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	137% 957mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	NA	55μg per day for Men 19-50 years
Sodium	39% 586mg	76.6% 1149mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	33.4% 1235g	3700g per day for Men 19-50 years

Boiled Broccoli VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs MORI-NU silken Tofu, lite firm:

• 500 calories of Boiled Broccoli have 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.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Boiled and Drained Broccoli as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs MORI-NU silken Tofu, lite firm:

• 500 calories of Boiled Broccoli have 2.2 times more Magnesium, 4.9 times more Potassium and 1.4 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 1.9 times more Copper and 2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and MORI-NU silken Tofu, lite firm contain similar levels of Calcium, Iron, Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 6.9 times more Carbohydrate, 3.3 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 1.8 times more Fat and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber