Comparing Nutrients in 1 kilogram Boiled Broccoli VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Boiled Broccoli	Fried Tofu	Recommended Dietary Allowance
Energy	12% 350kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	91% 29g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	841% 13.5g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	591% 100g	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	68% 88.6g	130g per day for Men 19-50 years
Sugars	19% 14g	37.5% 27g	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	103% 39g	38g per day for Men 19-50 years
Protein	42.5% 24g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Fried Tofu	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	76% 0.99mg	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	67.5% 270μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Fried Tofu	Recommended Dietary Allowance
Calcium	40% 400mg	372% 3720mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	442% 3.98mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	650% 15mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	181% 20mg	11mg per day for Men 19-50 years
Water	24% 893g	13.7% 505g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Fried Tofu per 1 kg

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

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

• 1 kilogram of Boiled Broccoli has 77 times more Vitamin A, 2.5 times more Vitamin B2, 5.5 times more Vitamin B3, 4.4 times more Vitamin B5, 2 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 36.3 times more Vitamin E and 18.1 times more Vitamin K than Fried Tofu.
• While 1 kg of Fried Tofu contains 2.7 times more Vitamin B1 than Boiled and Drained Broccoli.
• 1 kilogram of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Fried Tofu have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Broccoli has 2 times more Potassium, 2.6 times more Sodium and 1.8 times more Water than Fried Tofu.
• While 1 kg of Fried Tofu contains 9.3 times more Calcium, 6.5 times more Copper, 7.3 times more Iron, 2.9 times more Magnesium, 7.7 times more Manganese, 4.3 times more Phosphorus, 17.8 times more Selenium and 4.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Fried Tofu contains 7.7 times more Energy, 49.2 times more Fat, 36.9 times more Saturated Fat, 11.3 times more Omega 3, 196.9 times more Omega 6, 2 times more Sugars and 7.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Fried Tofu offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6