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

Weight per 500 calories

• Mori-nu silken tofu, lite extra firm: 1316g
• Broccoli: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	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	10% 13g	75% 98g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	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	0% 0g	101% 38.2g	38g per day for Men 19-50 years
Protein	164% 92g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	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	33% 0.39mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	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	0% 0mg	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 silken tofu, lite extra firm	Broccoli	Recommended Dietary Allowance
Calcium	56.6% 566mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	130% 10.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	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	156% 1092mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	86% 1289mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 2.6 times more Vitamin B1, 6.5 times more Vitamin B2, 6.5 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Mori-nu silken tofu, lite extra firm has 2.4 times more Copper and 2.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Magnesium, 6.2 times more Potassium and 1.8 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Raw Broccoli have similar amounts of Calcium, Iron, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, lite extra firm has 1.7 times more Fat and 2.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 7.4 times more Carbohydrate, 4.5 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Raw Broccoli have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.