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

Weight per 500 calories

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

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 firm or Boiled Broccoli?

Macros Ratio

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

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	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	11.4% 15g	79% 103g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	0% 0g	124% 47g	38g per day for Men 19-50 years
Protein	152% 85g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	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	45% 0.54mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	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	0% 0mg	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 silken Tofu, lite firm	Boiled Broccoli	Recommended Dietary Allowance
Calcium	48.6% 486mg	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	127% 10mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	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	156% 1095mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 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.
• Both MORI-NU silken Tofu, lite firm as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

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

• MORI-NU silken Tofu, lite firm has 1.9 times more Copper and 2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Magnesium, 4.9 times more Potassium and 1.4 times more Zinc than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled and Drained 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 firm has 1.8 times more Fat, 1.6 times more Saturated Fat and 2.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.9 times more Carbohydrate, 3.3 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.