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

Weight per 500 calories

• Mori-nu firm silken tofu: 807g
• Boiled Broccoli: 1429g

Mori-nu firm silken tofu has 1.8 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Mori-nu firm silken tofu	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	79% 103g	130g per day for Men 19-50 years
Sugars	14% 10.2g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	2.12% 0.81g	124% 47g	38g per day for Men 19-50 years
Protein	99% 55.6g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.82% 0.089mg	220% 2.86mg	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	386% 1543μg	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	1030% 927mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Boiled Broccoli	Recommended Dietary Allowance
Calcium	26% 258mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	104% 8.3mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.77mg	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	104% 726mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.9mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	19% 705g	34.5% 1275g	3700g per day for Men 19-50 years

Mori-nu Firm Silken Tofu VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Boiled Broccoli?

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

• 500 kcal of Boiled and Drained Broccoli contain more Vitamin A, 5.3 times more Vitamin B2, 4 times more Vitamin B3, 32.2 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Boiled Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, firm as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Mori-nu firm silken tofu have 1.9 times more Copper than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 2.2 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus, 2.7 times more Potassium, 2 times more Sodium, 1.3 times more Zinc and 1.8 times more Water than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Boiled Broccoli contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu firm silken tofu have 3.7 times more Fat, 2.9 times more Saturated Fat and 1.6 times more Protein than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 5.3 times more Carbohydrate, 1.9 times more Sugars and 58.5 times more Fiber than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Boiled Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber