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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Frozen Broccoli Spears	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	1.86% 2.42g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.59% 0.43g	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% 1.13g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.5% 2.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	5.8% 58mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	NA	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	NA	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	NA	11mg per day for Men 19-50 years
Water	3.47% 128g	3.24% 120g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 3.5 times more Vitamin B2, 2.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 5.8 times more Calcium, 1.8 times more Iron and 2.1 times more Phosphorus than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Vitasoy USA Organic Nasoya, Tofu Plus Firm contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 3.1 times more Carbohydrate, 4.9 times more Sugars and 3.8 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 2.6 times more Energy, 10 times more Fat and 3 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate