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Comparing Nutrients in 14 ounces BroccoliVS Tofu Yogurt

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Tofu Yogurt
15%
17%
68%
14 oz ▼

Macro Nutrients

4.65%135kcal
Energy
13%373kcal
135 kcalvs373 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g
Fat
7.37%7.14g
1.47 gvs7.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
3.2%1.03g
0.45 gvs1.03 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g
Omega 3
28.8%0.46g
0.25 gvs0.46 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
21%3.58g
0.19 gvs3.58 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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20.3%26.4g
Carbohydrate
48.7%63.3g
26.4 gvs63.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g
Sugars
6.8%4.92g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.75 gvs4.92 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g
Fructose
NA
≤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]
2.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g
Glucose
NA
1.94 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
2.1%0.79g
10.3 gvs0.79 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
25%14g
11 gvs14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

13.7%123μg
Vitamin A
0.88%7.94μg
RAE, retinol activity equivalents
123 μgvs7.94 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg
Vitamin B1
20%0.24mg
Thiamine
0.28 mgvs0.24 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg
Vitamin B2
6.1%0.079mg
Riboflavin
0.46 mgvs0.079 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg
Vitamin B3
5.95%0.95mg
Niacin, nicotinic acid, niacinamide
2.54 mgvs0.95 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg
Vitamin B5
NA
Pantothenic acid
2.27 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B6
6.1%0.079mg
Pyridoxine
0.69 mgvs0.079 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 .

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62.5%250μg
Vitamin B9
5.95%24μg
Folates and Folic Acid
250 μgvs24 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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393%354mg
Vitamin C
11%9.92mg
Ascorbic acid
354 mgvs9.92 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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20.6%3.1mg
Vitamin E
8.2%1.23mg
Tocopherols and Tocotrienols
3.1 mgvs1.23 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
11.6%14μg
Phytomenadione or phylloquinone
403 μgvs14 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.7%187mg
Calcium
47%468mg
187 mgvs468 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg
Copper
33%0.3mg
0.19 mgvs0.3 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 .

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36.2%2.9mg
Iron
52.6%4.2mg
2.9 mgvs4.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
37.8%159mg
83.3 mgvs159 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg
Manganese
NA
0.83 mgvsNA 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 .

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37.4%262mg
Phosphorus
21.5%151mg
262 mgvs151 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg
Potassium
5.5%187mg
1254 mgvs187 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg
Selenium
94%51.6μg
9.92 μgvs51.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg
Sodium
9.26%139mg
131 mgvs139 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg
Zinc
11%1.23mg
1.63 mgvs1.23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g
Water
8.3%308g
354 gvs308 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Tofu Yogurt:
Comparing minerals per 14 ounces for Broccoli vs Tofu Yogurt:
Comparison of macro-nutrients per 14 ounces:



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