Comparing Nutrients in 300 calories Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVS Frozen Chopped Broccoli

Weight per 300 calories

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

261g

Frozen Chopped Broccoli

1154g

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have 4.4 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

46%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firmvs Frozen Chopped Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16%15.4g

Fat

3.45%3.35g

15.4 gvs3.35 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.97%2.87g

Saturated Fat

1.6%0.51g

2.87 gvs0.51 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

75.7%1.2g

NA gvs1.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

2.1%0.36g

NA gvs0.36 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.33%5.63g

Carbohydrate

42.4%55g

5.63 gvs55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.96%2.87g

Sugars

21.5%15.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.87 gvs15.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

13.2%9.58g

≤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]

NA gvs9.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%8.65g

NA gvs8.65 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.24%3.13g

Fiber

91%34.6g

3.13 gvs34.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.7%34.5g

Protein

58%32.4g

34.5 gvs32.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firmvs Frozen Chopped Broccoli

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

NA μgvs600 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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Vitamin B1

51%0.61mg

Thiamine

NA mgvs0.61 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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Vitamin B2

85.2%1.1mg

Riboflavin

NA mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

NA mgvs5.42 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

64.4%3.2mg

Pantothenic acid

NA mgvs3.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

115%1.5mg

Pyridoxine

NA mgvs1.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

193%773μg

Folates and Folic Acid

NA μgvs773 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

723%651mg

Ascorbic acid

NA mgvs651 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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42.6%256IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

256 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

94%14mg

Tocopherols and Tocotrienols

NA mgvs14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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32%38.3μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

38.3 μgvs936 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firmvs Frozen Chopped Broccoli

62.3%623mg

Calcium

64.6%646mg

623 mgvs646 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

48.7%0.44mg

NA mgvs0.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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55.4%4.43mg

Iron

117%9.35mg

4.43 mgvs9.35 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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Magnesium

49.5%208mg

NA mgvs208 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

147%3.4mg

NA mgvs3.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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Phosphorus

82.4%577mg

NA mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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Potassium

72%2446mg

NA mgvs2446 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

58.7%32.3μg

NA μgvs32.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.87%73mg

Sodium

18.5%277mg

73 mgvs277 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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Zinc

50.3%5.54mg

NA mgvs5.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.45%202g

Water

28.5%1055g

202 gvs1055 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm vs Frozen Chopped Broccoli:

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have more Vitamin D than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 24.4 times more Vitamin K than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.

Comparing minerals per 300 calories for Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 2.1 times more Iron, 3.8 times more Sodium and 5.2 times more Water than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
Both Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have 4.6 times more Fat and 5.7 times more Saturated Fat than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 9.8 times more Carbohydrate, 5.4 times more Sugars and 11.1 times more Fiber than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
Both Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Protein per 300 kcal.
Both Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVS Vitasoy USA Azumaya, Extra Firm TofuFrozen Chopped BroccoliVS Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVS Frozen Chopped Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: