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

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Broccoli	Recommended Dietary Allowance
Energy	19.7% 572kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	101% 17.2g	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	8.5% 11g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	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	24% 9.13g	27% 10.3g	38g per day for Men 19-50 years
Protein	122% 68.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.45% 1.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	28.8% 115μg	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	0.88% 0.79mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Broccoli	Recommended Dietary Allowance
Calcium	271% 2711mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	132% 10.6mg	36.2% 2.9mg	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	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	108% 754mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.5% 277g	9.58% 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 Broccoli:

• Raw Firm Tofu Prepared with Calcium Sulfate has 2.2 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 446 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Raw 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 Broccoli:

• Raw Firm Tofu Prepared with Calcium Sulfate has 14.5 times more Calcium, 7.7 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 5.6 times more Manganese, 2.9 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Potassium, 2.4 times more Sodium and 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 14 ounces:

• Raw Firm Tofu Prepared with Calcium Sulfate has 4.2 times more Energy, 23.6 times more Fat, 11.1 times more Saturated Fat, 9.2 times more Omega 3, 88.6 times more Omega 6 and 6.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.