Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Mori-nu soft silken tofu

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Frozen Chopped Broccoli	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	4.43% 5.75g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.6% 2.6g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1.68% 0.022mg	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	33.2% 133μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	11% 111mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	45.6% 0.41mg	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	20% 1.6mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.77% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Mori-nu soft silken tofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Mori-nu soft silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Mori-nu soft silken tofu:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 11.8 times more Vitamin B6 and more Vitamin C than Mori-nu soft silken tofu.
• While 7 oz of Mori-nu silken tofu, soft contain 1.9 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Mori-nu soft silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Mori-nu soft silken tofu:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Calcium than Mori-nu soft silken tofu.
• While 7 oz of Mori-nu silken tofu, soft contain 5.4 times more Copper and 1.6 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Mori-nu soft silken tofu contain similar levels of Iron, Phosphorus, Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Carbohydrate and 30 times more Fiber than Mori-nu soft silken tofu.
• While 7 oz of Mori-nu silken tofu, soft contain 9.3 times more Fat and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Mori-nu soft silken tofu provide inadequate amounts of Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Mori-nu silken tofu, soft provide inadequate amounts of Energy in seven ounces.