Comparing Nutrients in 500 calories Mori-nu extra firm silken tofu VS Broccoli

Weight per 500 calories

• Mori-nu extra firm silken tofu: 909g
• Broccoli: 1471g

Mori-nu extra firm silken tofu has 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Mori-nu extra firm silken tofu or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Broccoli	27%	8%	65%

Macro Nutrients

	Mori-nu extra firm silken tofu	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	75% 98g	130g per day for Men 19-50 years
Sugars	12.4% 9g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	101% 38.2g	38g per day for Men 19-50 years
Protein	120% 67.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Broccoli	Recommended Dietary Allowance
Calcium	28% 282mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	80% 0.72mg	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	135% 11mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	130% 909mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	38% 573mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	21.6% 801g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mori-nu extra firm silken tofu vs Broccoli:

• Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 5.6 times more Vitamin B2, 4.4 times more Vitamin B3, 25.7 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mori-nu extra firm silken tofu vs Broccoli:

• Mori-nu silken tofu, extra firm has 2.5 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Calcium, 1.3 times more Magnesium, 3.3 times more Potassium and 1.6 times more Water than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Broccoli have similar amounts of Iron, Phosphorus, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, extra firm has 3.2 times more Fat, 1.6 times more Saturated Fat and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 5.4 times more Carbohydrate, 2.8 times more Sugars and 42.1 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Mori-nu silken tofu, extra firm as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.