Comparing Nutrients in 500 calories Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Cooked Broccoli Raab

Weight per 500 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 544g
• Cooked Broccoli Raab: 2000g

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.7 times more energy per 100g than Cooked Broccoli Raab. It has average energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.6g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	10% 3.26g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	NA	251% 4g	1.6g per day for Men 19-50 years
Omega 6	NA	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	48% 62.4g	130g per day for Men 19-50 years
Sugars	3% 2.17g	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	14.3% 5.43g	147% 56g	38g per day for Men 19-50 years
Protein	99% 55.3g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	338% 4.4mg	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	355% 1420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	328% 7.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	822% 740mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	91% 549IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	134% 1337mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	NA	167% 1.5mg	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	109% 8.7mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	NA	129% 540mg	420mg per day for Men 19-50 years
Manganese	NA	330% 7.6mg	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	100% 701mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	NA	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	NA	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	NA	98% 11mg	11mg per day for Men 19-50 years
Water	12% 445g	49.4% 1828g	3700g per day for Men 19-50 years

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Cooked Broccoli Raab?

Lets compare vitamin content per 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Cooked Broccoli Raab:

• 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 1.6 times more Vitamin B6 than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Cooked Broccoli Raab:

• 500 kcal of Cooked Broccoli Raab contain 1.8 times more Calcium, 2.9 times more Iron, 2.3 times more Phosphorus, 29.4 times more Sodium and 4.1 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2.6 times more Fat and 1.8 times more Saturated Fat than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 6.3 times more Carbohydrate, 5.7 times more Sugars, 10.3 times more Fiber and 1.4 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Cooked Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate