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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Broccoli	27%	8%	65%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Broccoli	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	5.22% 2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	36% 20.2g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Broccoli	Recommended Dietary Allowance
Calcium	49% 488mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	NA	9.92% 41.7mg	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	36.6% 256mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	NA	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	NA	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.8% 177g	3700g per day for Men 19-50 years

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

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.8 times more Vitamin B2, 2.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Broccoli.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 5.2 times more Calcium, 2.2 times more Iron and 2 times more Phosphorus than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2.7 times more Energy, 13.2 times more Fat, 5.3 times more Saturated Fat and 3.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Carbohydrate, 4.3 times more Sugars and 2.6 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.