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Comparing Nutrients in 1 kilogram Boiled BroccoliVS Tofu Mayonnaise

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Tofu Mayonnaise
7%
89%
4%
1 kg ▼

Macro Nutrients

12%350kcal
Energy
111%3220kcal
350 kcalvs3220 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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4.23%4.1g
Fat
328%318g
4.1 gvs318 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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2.47%0.79g
Saturated Fat
91%29.2g
0.79 gvs29.2 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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74.4%1.2g
Omega 3
1276%20.4g
1.2 gvs20.4 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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3%0.51g
Omega 6
855%145g
0.51 gvs145 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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55.2%71.8g
Carbohydrate
23.5%30.6g
71.8 gvs30.6 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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19%14g
Sugars
11.7%8.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14 gvs8.5 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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10.2%7.4g
Fructose
NA
≤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]
7.4 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%4.9g
Glucose
NA
4.9 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0.8g
Sucrose
NA
0.8 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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87%33g
Fiber
29%11g
33 gvs11 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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42.5%24g
Protein
106%59.5g
24 gvs59.5 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

85.6%770μg
Vitamin A
2.22%20μg
RAE, retinol activity equivalents
770 μgvs20 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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52.5%0.63mg
Vitamin B1
41.7%0.5mg
Thiamine
0.63 mgvs0.5 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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95%1.23mg
Vitamin B2
30.8%0.4mg
Riboflavin
1.23 mgvs0.4 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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34.6%5.53mg
Vitamin B3
5.63%0.9mg
Niacin, nicotinic acid, niacinamide
5.53 mgvs0.9 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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123%6.16mg
Vitamin B5
25%1.24mg
Pantothenic acid
6.16 mgvs1.24 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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154%2mg
Vitamin B6
15.4%0.2mg
Pyridoxine
2 mgvs0.2 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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270%1080μg
Vitamin B9
20%80μg
Folates and Folic Acid
1080 μgvs80 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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721%649mg
Vitamin C
0%0mg
Ascorbic acid
649 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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97%14.5mg
Vitamin E
160%24mg
Tocopherols and Tocotrienols
14.5 mgvs24 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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1176%1411μg
Vitamin K
445%534μg
Phytomenadione or phylloquinone
1411 μgvs534 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

40%400mg
Calcium
53%530mg
400 mgvs530 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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67.8%0.61mg
Copper
100%0.9mg
0.61 mgvs0.9 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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1%40μg
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
40 μgvs4 μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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83.8%6.7mg
Iron
33.8%2.7mg
6.7 mgvs2.7 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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50%210mg
Magnesium
124%520mg
210 mgvs520 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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84.3%1.94mg
Manganese
173%4mg
1.94 mgvs4 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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96%670mg
Phosphorus
70%490mg
670 mgvs490 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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86%2930mg
Potassium
19.4%660mg
2930 mgvs660 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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29%16μg
Selenium
29%16μg
16 μgvs16 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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27.3%410mg
Sodium
515%7730mg
410 mgvs7730 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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41%4.5mg
Zinc
36.4%4mg
4.5 mgvs4 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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24%893g
Water
15.2%563g
893 gvs563 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Boiled Broccoli VS Tofu Mayonnaise per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Tofu Mayonnaise to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

Comparison of macro-nutrients per 1 kilogram:




Compare more foods per 1 kg: