Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS 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	3.56% 103kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	21% 3.58g	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	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	6.8% 4.92g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	20% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	23% 206μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	6.1% 0.079mg	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	5.95% 24μg	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	11% 9.92mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	22.2% 222mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	33% 0.3mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	5.5% 187mg	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	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.3% 308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Tofu Yogurt:

• Frozen Chopped Broccoli, Unprepared has 26 times more Vitamin A, 4.8 times more Vitamin B2, 2 times more Vitamin B3, 6.5 times more Vitamin B6, 11.2 times more Vitamin B9, 22.6 times more Vitamin C, 3.9 times more Vitamin E and 23.2 times more Vitamin K than Tofu yogurt.
• Both Frozen Chopped Broccoli, Unprepared and Tofu yogurt have similar amounts of Vitamin B1 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Tofu Yogurt:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Phosphorus, 4.5 times more Potassium and 1.5 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.1 times more Calcium, 2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 4.6 times more Selenium and 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Tofu yogurt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 15 times more Fiber than Tofu yogurt.
• While Tofu yogurt contains 3.6 times more Energy, 6.2 times more Fat, 29.1 times more Omega 6 and 3.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Tofu yogurt have similar amounts of Omega 3, Sugars and Protein per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.