Comparing Nutrients in 14 ounces Tofu Mayonnaise VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tofu Mayonnaise	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	44% 1278kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	36.2% 11.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	507% 8.1g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	339% 57.7g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.34% 12g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.05% 5.83g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	31.3% 12g	38g per day for Men 19-50 years
Protein	42% 23.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	39.7% 0.52mg	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	7.94% 31.8μg	55.6% 222μg	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	0% 0mg	177% 159mg	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	63.5% 9.53mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	177% 212μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	21% 210mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.04% 1.6μg	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	13.4% 1.07mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	38.5% 0.89mg	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	27.8% 194mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	205% 3068mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	6.04% 224g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Tofu Mayonnaise versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Tofu Mayonnaise have 1.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 25.5 times more Vitamin A, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B5, 6.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mayonnaise made with Tofu as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tofu Mayonnaise have 1.6 times more Calcium, 2.6 times more Copper, 4 times more Magnesium, 1.8 times more Manganese, 2.3 times more Selenium, 70.3 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.3 times more Iron, 2.2 times more Potassium and 1.6 times more Water than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tofu Mayonnaise have 11.5 times more Energy, 264.9 times more Fat, 162.3 times more Saturated Fat, 48.6 times more Omega 3, 1118 times more Omega 6 and 1.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Carbohydrate, 1.7 times more Sugars and 2.7 times more Fiber than Mayonnaise made with Tofu.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6