Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	2% 2.58g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.78% 0.57g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	54.5% 0.71mg	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	10.6% 42.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	85.6% 2.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 143IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	NA	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	11% 0.86mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	NA	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	NA	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	11% 78mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	NA	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	NA	11mg per day for Men 19-50 years
Water	3.48% 129g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 5.4 times more Vitamin B2, 3.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 4.8 times more Calcium, 2.6 times more Iron and 2.3 times more Phosphorus than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.9 times more Carbohydrate, 3.7 times more Sugars and 3 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 3.3 times more Energy, 44.5 times more Fat and 3.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate