Comparing Nutrients in 7 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	1.5% 43.7kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	2.78% 3.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	5.22% 2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	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	21.4% 214mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	NA	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	NA	11mg per day for Men 19-50 years
Water	4.96% 184g	4.4% 162g	3700g per day for Men 19-50 years

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

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

• 7 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.
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate