Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Frozen Chopped Broccoli	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	3.56% 103kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	64.7% 1.04g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	55.7% 9.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	3.6% 4.7g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	3.9% 2.8g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.98% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	25.3% 0.33mg	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	66.5% 266μg	8.93% 35.7μg	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	249% 224mg	0% 0mg	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	32.3% 4.84mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	22.2% 222mg	112% 1119mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	88% 0.79mg	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	40% 3.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	115% 2.64mg	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	28.3% 198mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.83% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Tofu, extra firm, prepared with nigari:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and 29 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Tofu, extra firm, prepared with nigari have similar amounts of Vitamin B1 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Tofu, extra firm, prepared with nigari:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Potassium and 6 times more Sodium than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 5 times more Calcium, 5.3 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 4.6 times more Selenium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Tofu, extra firm, prepared with nigari have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 4.1 times more Carbohydrate, 1.9 times more Sugars and 3 times more Fiber than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 3.2 times more Energy, 18.1 times more Fat, 20.9 times more Saturated Fat, 2.5 times more Omega 3, 77 times more Omega 6 and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.