Comparing Nutrients in 7 ounces Boiled Broccoli VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%

Macro Nutrients

	Boiled Broccoli	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	2.78% 3.6g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1.1% 0.79g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	76.3% 0.99mg	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	53.6% 214μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	120% 2.88μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	33.4% 200IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	NA	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	19% 133mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	NA	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	NA	11mg per day for Men 19-50 years
Water	4.8% 177g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 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 7 ounces of Boiled Broccoli vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 7 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 3.6 times more Vitamin B2, 2.5 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Boiled Broccoli vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 7 ounces of Boiled Broccoli have 5.9 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While 7 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 6.2 times more Calcium, 2.4 times more Iron and 1.9 times more Phosphorus than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 3.9 times more Carbohydrate and 3.3 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While 7 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 2.6 times more Energy, 12 times more Fat and 4.3 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate