Comparing Nutrients in 14 ounces Raw Firm Tofu Prepared with Calcium Sulfate VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.7% 572kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	101% 17.2g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	24% 9.13g	34.5% 13g	38g per day for Men 19-50 years
Protein	122% 68.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.45% 1.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	61% 0.79mg	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	28.8% 115μg	107% 429μg	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	0.88% 0.79mg	286% 258mg	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	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Broccoli	Recommended Dietary Allowance
Calcium	271% 2711mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	132% 10.6mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	33.5% 0.77mg	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	108% 754mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	7.5% 277g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Broccoli:

• Raw Firm Tofu Prepared with Calcium Sulfate has 2.5 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B3, 4.6 times more Vitamin B5, 2.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 324.5 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Broccoli:

• Raw Firm Tofu Prepared with Calcium Sulfate has 17.1 times more Calcium, 6.2 times more Copper, 4 times more Iron, 2.8 times more Magnesium, 6.1 times more Manganese, 2.8 times more Phosphorus, 10.9 times more Selenium and 3.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Sodium and 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled and Drained Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Firm Tofu Prepared with Calcium Sulfate has 4.1 times more Energy, 21.3 times more Fat, 16 times more Saturated Fat, 4.9 times more Omega 3, 85.1 times more Omega 6 and 7.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Carbohydrate and 1.4 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.