Comparing Nutrients in 1 kilogram Boiled Broccoli VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Boiled Broccoli	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	12% 350kcal	111% 3220kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	328% 318g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	91% 29.2g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	1276% 20.4g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	855% 145g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	19% 14g	11.7% 8.5g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	29% 11g	38g per day for Men 19-50 years
Protein	42.5% 24g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	15.4% 0.2mg	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	270% 1080μg	20% 80μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	445% 534μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	40% 400mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	0.1% 4μg	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	83.8% 6.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	173% 4mg	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	96% 670mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	515% 7730mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 893g	15.2% 563g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Tofu Mayonnaise:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.1 times more Vitamin B3, 5 times more Vitamin B5, 10 times more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin K than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 1.7 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Tofu Mayonnaise:

• Boiled and Drained Broccoli has 2.5 times more Iron, 1.4 times more Phosphorus, 4.4 times more Potassium and 1.6 times more Water than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 1.3 times more Calcium, 1.5 times more Copper, 2.5 times more Magnesium, 2.1 times more Manganese and 18.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Mayonnaise made with Tofu have similar amounts of Selenium and Zinc per 1 kg.
• Both Boiled and Drained Broccoli as well as Mayonnaise made with Tofu have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 2.3 times more Carbohydrate, 1.6 times more Sugars and 3 times more Fiber than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 9.2 times more Energy, 77.5 times more Fat, 37 times more Saturated Fat, 17.2 times more Omega 3, 285 times more Omega 6 and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Mayonnaise made with Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.