Comparing Nutrients in 500 calories Vitasoy USA Organic Nasoya, Tofu Plus FirmVS Boiled Broccoli

Weight per 500 calories

Vitasoy USA Organic Nasoya, Tofu Plus Firm

676g

Boiled Broccoli

1429g

Vitasoy USA Organic Nasoya, Tofu Plus Firm have 2.1 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Vitasoy USA Organic Nasoya, Tofu Plus Firm or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Organic Nasoya, Tofu Plus Firm

50%

41%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Vitasoy USA Organic Nasoya, Tofu Plus Firmvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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23.7%23g

Fat

6.04%5.86g

23 gvs5.86 g

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

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6.33%2.03g

Saturated Fat

3.53%1.13g

2.03 gvs1.13 g

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

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Omega 3

106%1.7g

NA gvs1.7 g

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

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Omega 6

4.3%0.73g

NA gvs0.73 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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8.9%11.6g

Carbohydrate

79%103g

11.6 gvs103 g

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

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2.8%2.03g

Sugars

27.4%20g

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

2.03 gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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14.2%5.4g

Fiber

124%47g

5.4 gvs47 g

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

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111%62g

Protein

60.7%34g

62 gvs34 g

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

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Vitamins

Vitasoy USA Organic Nasoya, Tofu Plus Firmvs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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Vitamin B1

75%0.9mg

Thiamine

NA mgvs0.9 mg

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

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208%2.7mg

Vitamin B2

135%1.76mg

Riboflavin

2.7 mgvs1.76 mg

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

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Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

NA mgvs7.9 mg

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

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Vitamin B5

176%8.8mg

Pantothenic acid

NA mgvs8.8 mg

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

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260%3.38mg

Vitamin B6

220%2.86mg

Pyridoxine

3.38 mgvs2.86 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

386%1543μg

Folates and Folic Acid

NA μgvs1543 μg

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

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403%9.66μg

Vitamin B12

0%0μg

Cobalamin

9.66 μgvs0 μg

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

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Vitamin C

1030%927mg

Ascorbic acid

NA mgvs927 mg

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

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114%682IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

682 IUvs0 IU

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

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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Vitasoy USA Organic Nasoya, Tofu Plus Firmvs Boiled Broccoli

160%1601mg

Calcium

57%571mg

1601 mgvs571 mg

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

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Copper

97%0.87mg

NA mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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110%8.8mg

Iron

120%9.57mg

8.8 mgvs9.57 mg

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

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Magnesium

71.4%300mg

NA mgvs300 mg

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

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Manganese

120%2.77mg

NA mgvs2.77 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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117%818mg

Phosphorus

137%957mg

818 mgvs957 mg

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

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Potassium

123%4186mg

NA mgvs4186 mg

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

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Selenium

41.6%23μg

NA μgvs23 μg

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

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1.8%27mg

Sodium

39%586mg

27 mgvs586 mg

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

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Zinc

58.4%6.43mg

NA mgvs6.43 mg

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

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15.4%571g

Water

34.5%1275g

571 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Boiled Broccoli:

Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Boiled Broccoli:

Vitasoy USA Organic Nasoya, Tofu Plus Firm have 2.8 times more Calcium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 21.7 times more Sodium and 2.2 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Boiled and Drained Broccoli have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Vitasoy USA Organic Nasoya, Tofu Plus Firm have 3.9 times more Fat, 1.8 times more Saturated Fat and 1.8 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8.9 times more Carbohydrate, 9.8 times more Sugars and 8.7 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Vitasoy USA Organic Nasoya, Tofu Plus FirmVS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmBoiled BroccoliVS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya, Tofu Plus FirmVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Vitasoy USA Organic Nasoya, Tofu Plus FirmVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Vitasoy USA Organic Nasoya, Tofu Plus Firm or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: