Comparing Nutrients in 100 grams Mori-nu silken tofu, lite extra firm VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.3% 38kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.77% 1g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	7.9% 3g	38g per day for Men 19-50 years
Protein	12.5% 7g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	10% 0.13mg	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	16.8% 67μg	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	0% 0mg	62.7% 56.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	4.22% 0.038mg	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	9.88% 0.79mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	12.8% 0.29mg	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	12% 83mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	1.68% 57mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	6.53% 98mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Mori-nu silken tofu, lite extra firm versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Mori-nu silken tofu, lite extra firm vs Frozen Chopped Broccoli:

• 100 g of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 4.3 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 100 grams of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, lite extra firm as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Mori-nu silken tofu, lite extra firm vs Frozen Chopped Broccoli:

• 100 grams of Mori-nu silken tofu, lite extra firm have 3.4 times more Copper, 1.7 times more Phosphorus and 4.1 times more Sodium than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Calcium, 1.8 times more Magnesium, 3.7 times more Potassium and 1.8 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Frozen Chopped Broccoli contain similar levels of Iron and Water per 100 grams.
• 100 grams of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Mori-nu silken tofu, lite extra firm have 2.5 times more Protein than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 4.8 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• 100 grams of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Carbohydrate and Fiber
• Both Mori-nu silken tofu, lite extra firm as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy in 100 grams.