Comparing Nutrients in 14 ounces Fried Tofu VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Broccoli	27%	8%	65%

Macro Nutrients

	Fried Tofu	Broccoli	Recommended Dietary Allowance
Energy	37% 1072kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	82.6% 80g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	334% 5.34g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	15% 10.8g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	133% 74.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	53.4% 0.69mg	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	26.8% 107μg	62.5% 250μg	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	393% 354mg	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	1.06% 0.16mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Broccoli	Recommended Dietary Allowance
Calcium	148% 1476mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	21.6% 0.19mg	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	242% 19.3mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	36.2% 0.83mg	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	163% 1139mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	206% 113μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	5.4% 201g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fried Tofu vs Broccoli:

• Fried Tofu has 2.4 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 2.3 times more Vitamin B2, 6.4 times more Vitamin B3, 4.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 19.5 times more Vitamin E and 13 times more Vitamin K than Fried Tofu.
• Both Fried Tofu as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fried Tofu vs Broccoli:

• Fried Tofu has 7.9 times more Calcium, 8.1 times more Copper, 6.7 times more Iron, 2.9 times more Magnesium, 7.1 times more Manganese, 4.3 times more Phosphorus, 11.4 times more Selenium and 4.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Potassium, 2.1 times more Sodium and 1.8 times more Water than Fried Tofu.

Comparison of macro-nutrients per 14 ounces:

• Fried Tofu has 7.9 times more Energy, 54.5 times more Fat, 25.6 times more Saturated Fat, 21.4 times more Omega 3, 205 times more Omega 6, 1.3 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fiber and 6.7 times more Protein than Raw Broccoli.
• Both Fried Tofu as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.