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Comparing Nutrients in 100 calories Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVS Broccoli

Weight per 100 calories

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm
87g
Broccoli
294g

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have 3.4 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm or Broccoli?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm
46%
46%
8%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.3%5.13g
Fat
1.12%1.1g
5.13 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g
Saturated Fat
1.05%0.34g
0.96 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
11.6%0.19g
NA gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.85%0.14g
NA gvs0.14 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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1.44%1.88g
Carbohydrate
15%19.5g
1.88 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.96g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.96 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
2.76%2g
≤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 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.75%1.04g
Fiber
20%7.65g
1.04 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.6%11.5g
Protein
15%8.3g
11.5 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
10%91μg
RAE, retinol activity equivalents
NA μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
NA
Vitamin B1
17.4%0.21mg
Thiamine
NA mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
26.5%0.34mg
Riboflavin
NA mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
NA mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
33.7%1.7mg
Pantothenic acid
NA mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
NA
Vitamin B6
39.6%0.51mg
Pyridoxine
NA mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
NA
Vitamin B9
46.3%185μg
Folates and Folic Acid
NA μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
292%262mg
Ascorbic acid
NA mgvs262 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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14.2%85.2IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
85.2 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
NA mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.7%12.8μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
12.8 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

20.8%208mg
Calcium
14%138mg
208 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
NA
Copper
16%0.14mg
NA mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
18.5%1.48mg
Iron
27%2.15mg
1.48 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
NA
Magnesium
14.7%61.8mg
NA mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
27%0.62mg
NA mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
NA
Phosphorus
27.7%194mg
NA mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
NA
Potassium
27.3%929mg
NA mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
NA
Selenium
13.4%7.35μg
NA μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.62%24.3mg
Sodium
6.47%97mg
24.3 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
NA
Zinc
11%1.2mg
NA mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.8%67.2g
Water
7.1%263g
67.2 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm vs Broccoli:
Comparing minerals per 100 calories for Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: