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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.5% 130kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2% 2.58g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	14% 0.18mg	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	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	85.6% 2.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 143IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	35% 349mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	NA	6% 0.054mg	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	28.3% 2.27mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	NA	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	26% 183mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	NA	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	NA	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.5% 130g	3700g per day for Men 19-50 years

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

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 4.6 times more Vitamin B2, 3.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 4.4 times more Calcium, 2 times more Iron and 2.6 times more Phosphorus than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.4 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.5 times more Energy, 16.9 times more Fat, 13.6 times more Saturated Fat and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Carbohydrate, 3.4 times more Sugars and 3 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.