Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Tofu Yogurt

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Tofu Yogurt: 106g

Tofu yogurt has 3.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	5.64% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	13% 17g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	1.8% 1.3g	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	4.4% 3.2g	NA	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	0.56% 0.21g	38g per day for Men 19-50 years
Protein	19.3% 11g	6.65% 3.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0.24% 2.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	1.64% 0.021mg	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	64.4% 258μg	1.6% 6.4μg	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	241% 217mg	2.96% 2.66mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	3.1% 3.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	21.5% 215mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	8.87% 0.08mg	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	39% 3.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	10% 42.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	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	27.5% 192mg	5.78% 40.4mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	25% 14μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	2.5% 37.2mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	9.5% 352g	2.23% 82.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Tofu Yogurt:

• Frozen Chopped Broccoli, Unprepared has 94 times more Vitamin A, 3.2 times more Vitamin B1, 17.4 times more Vitamin B2, 7.1 times more Vitamin B3, 23.5 times more Vitamin B6, 40.4 times more Vitamin B9, 81.6 times more Vitamin C, 14.2 times more Vitamin E and 83.8 times more Vitamin K than Tofu yogurt.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Tofu Yogurt:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 4.8 times more Phosphorus, 16.3 times more Potassium, 2.5 times more Sodium, 5.6 times more Zinc and 4.3 times more Water than Tofu yogurt.
• While Tofu yogurt contains 1.3 times more Selenium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 3.3 times more Omega 3, 3.9 times more Sugars, 54.2 times more Fiber and 2.9 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 1.7 times more Fat and 8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Tofu yogurt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.