Comparing Nutrients in 14 ounces Tofu Yogurt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	13% 373kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	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	2.1% 0.79g	31.3% 12g	38g per day for Men 19-50 years
Protein	25% 14g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	5.95% 24μg	93% 373μg	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	11% 9.92mg	301% 271mg	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	8.2% 1.23mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	47% 468mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	16% 0.14mg	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	52.6% 4.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	21.5% 151mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.3% 308g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Frozen Broccoli Spears per 14 oz

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

Lets compare vitamin content per 14 ounces of Tofu Yogurt vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.8 times more Vitamin B6, 15.7 times more Vitamin B9, 27.3 times more Vitamin C, 4.4 times more Vitamin E and 29 times more Vitamin K than Tofu yogurt.
• Both Tofu Yogurt and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Tofu yogurt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tofu Yogurt vs Frozen Broccoli Spears:

• 14 ounces of Tofu Yogurt have 2.9 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 6.8 times more Selenium and 2.1 times more Sodium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.6 times more Phosphorus and 5.3 times more Potassium than Tofu yogurt.
• Both Tofu Yogurt and Frozen Broccoli Spears contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tofu Yogurt have 3.2 times more Energy, 24.4 times more Omega 6 and 3 times more Carbohydrate than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 15 times more Fiber than Tofu yogurt.
• Both Tofu Yogurt and Frozen Broccoli Spears offer comparable quantities of Omega 3 and Protein per 14 ounces.
• 14 ounces of Tofu Yogurt provide inadequate amounts of Fiber
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6