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

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• 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 firm or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Broccoli	27%	8%	65%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	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	11.4% 15g	75% 98g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	152% 85g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite 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	45% 0.54mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	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 firm	Broccoli	Recommended Dietary Allowance
Calcium	48.6% 486mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	127% 10mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	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% 1095mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B1, 6.4 times more Vitamin B2, 6.3 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 Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

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

• MORI-NU silken Tofu, lite firm has 2.3 times more Copper and 2.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 2.3 times more Magnesium, 5.5 times more Potassium and 1.4 times more Zinc than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Broccoli have similar amounts of Iron, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• MORI-NU silken Tofu, lite firm has 2 times more Fat and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 6.6 times more Carbohydrate, 4.1 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Broccoli have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.