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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.3% 183kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.78% 3.6g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	5.22% 2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	36% 20.2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	33.6% 0.44mg	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	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	120% 2.88μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.4% 200IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	49% 488mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	NA	16.5% 0.15mg	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	39.7% 3.18mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	NA	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	32.8% 0.75mg	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	36.6% 256mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	NA	20% 681mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	NA	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Cooked Broccoli Raab:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.1 times more Vitamin B2, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2.1 times more Calcium, 1.3 times more Iron and 1.6 times more Phosphorus than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 8 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Cooked Broccoli Raab contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.7 times more Energy, 9.4 times more Fat and 2.7 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.7 times more Carbohydrate and 2.8 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy