Comparing Nutrients in 7 ounces BroccoliVS Mori-nu soft silken tofu

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Mori-nu soft silken tofu

35%

44%

21%

7 oz ▼

Macro Nutrients

Broccolivs Mori-nu soft silken tofu

2.33%67.5kcal

Energy

3.76%109kcal

67.5 kcalvs109 kcal

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

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0.76%0.73g

Fat

5.52%5.36g

0.73 gvs5.36 g

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

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0.71%0.23g

Saturated Fat

2.2%0.71g

0.23 gvs0.71 g

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

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7.8%0.13g

Omega 3

0.13 gvsNA g

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

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0.57%0.097g

Omega 6

0.097 gvsNA 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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10%13g

Carbohydrate

4.43%5.75g

13 gvs5.75 g

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

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4.65%3.37g

Sugars

3.6%2.6g

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

3.37 gvs2.6 g

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

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1.86%1.35g

Fructose

≤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]

1.35 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

0.52%0.2g

5.16 gvs0.2 g

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

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10%5.6g

Protein

17%9.53g

5.6 gvs9.53 g

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

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Vitamins

Broccolivs Mori-nu soft silken tofu

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

16.5%0.2mg

Thiamine

0.14 mgvs0.2 mg

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

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18%0.23mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.23 mgvs0.079 mg

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

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7.93%1.27mg

Vitamin B3

3.72%0.6mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs0.6 mg

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

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22.7%1.14mg

Vitamin B5

Pantothenic acid

1.14 mgvsNA mg

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

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26.7%0.35mg

Vitamin B6

1.68%0.022mg

Pyridoxine

0.35 mgvs0.022 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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31.3%125μg

Vitamin B9

Folates and Folic Acid

125 μgvsNA μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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197%177mg

Vitamin C

0%0mg

Ascorbic acid

177 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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10.3%1.55mg

Vitamin E

Tocopherols and Tocotrienols

1.55 mgvsNA mg

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

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168%202μg

Vitamin K

Phytomenadione or phylloquinone

202 μgvsNA μg

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

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Minerals

Broccolivs Mori-nu soft silken tofu

9.33%93mg

Calcium

6.15%61.5mg

93 mgvs61.5 mg

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

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11%0.097mg

Copper

45.6%0.41mg

0.097 mgvs0.41 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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18%1.45mg

Iron

20.3%1.63mg

1.45 mgvs1.63 mg

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

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9.92%41.7mg

Magnesium

13.7%57.5mg

41.7 mgvs57.5 mg

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

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18%0.42mg

Manganese

0.42 mgvsNA 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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18.7%131mg

Phosphorus

17.6%123mg

131 mgvs123 mg

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

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18.4%627mg

Potassium

10.5%357mg

627 mgvs357 mg

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

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9.02%4.96μg

Selenium

4.96 μgvsNA μg

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

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4.37%65.5mg

Sodium

0.66%9.92mg

65.5 mgvs9.92 mg

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

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7.4%0.81mg

Zinc

9.4%1.03mg

0.81 mgvs1.03 mg

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

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4.8%177g

Water

4.77%177g

177 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Mori-nu soft silken tofu:

Raw Broccoli has more Vitamin A, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 15.9 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 1.4 times more Vitamin B1 than Raw Broccoli.
Both Raw Broccoli as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Mori-nu soft silken tofu:

Raw Broccoli has 1.5 times more Calcium, 1.8 times more Potassium and 6.6 times more Sodium than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 4.2 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Mori-nu silken tofu, soft have similar amounts of Iron, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 2.3 times more Carbohydrate, 1.3 times more Sugars and 26 times more Fiber than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 1.6 times more Energy, 7.3 times more Fat, 3.1 times more Saturated Fat and 1.7 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliMori-nu soft silken tofuVS Boiled BroccoliBroccoliVS Mori-nu firm silken tofuMori-nu soft silken tofuVS Mori-nu firm silken tofu

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Mori-nu soft silken tofu

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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