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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.06% 147kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	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	2.6% 3.4g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	20% 0.26mg	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	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	118% 2.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	47% 470mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	NA	8.38% 0.075mg	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	32.2% 2.58mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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	34.3% 240mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	NA	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.53% 168g	4.9% 181g	3700g per day for Men 19-50 years

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 4.2 times more Vitamin B2, 3.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 4.2 times more Calcium, 1.6 times more Iron and 2.4 times more Phosphorus than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 2.8 times more Energy, 11.7 times more Fat and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Carbohydrate, 4.5 times more Sugars and 3.8 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.