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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%

Macro Nutrients

	Broccoli Raab	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Energy	1.08% 31kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	2% 2.58g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Calcium	15.3% 153mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	NA	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	NA	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	NA	11mg per day for Men 19-50 years
Water	3.55% 131g	3.13% 116g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Broccoli Raab vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 3.4 times more Vitamin B2, 2.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 5 ounces of Broccoli Raab have 1.3 times more Iron and 4.7 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 2.3 times more Calcium and 1.8 times more Phosphorus than Raw Broccoli Raab.
• Both Broccoli Raab 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 Broccoli Raab have 1.6 times more Carbohydrate and 2.7 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 4.2 times more Energy, 10 times more Fat and 3.2 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate