Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	9.66% 280kcal	111% 3220kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	328% 318g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	91% 29.2g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1276% 20.4g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	855% 145g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	79% 30g	29% 11g	38g per day for Men 19-50 years
Protein	55.4% 31g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	445% 534μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	33% 330mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	76.3% 6.1mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	70% 490mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	515% 7730mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	15.2% 563g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Tofu Mayonnaise per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Tofu Mayonnaise:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B5, 6.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Tofu Mayonnaise.
• While 1 kg of Mayonnaise made with Tofu contains 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tofu Mayonnaise provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tofu Mayonnaise have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Tofu Mayonnaise:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.3 times more Iron, 2.2 times more Potassium and 1.6 times more Water than Tofu Mayonnaise.
• While 1 kg of Mayonnaise made with Tofu contains 1.6 times more Calcium, 2.6 times more Copper, 4 times more Magnesium, 1.8 times more Manganese, 2.3 times more Selenium, 70.3 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tofu Mayonnaise contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.7 times more Carbohydrate, 1.7 times more Sugars and 2.7 times more Fiber than Tofu Mayonnaise.
• While 1 kg of Mayonnaise made with Tofu contains 11.5 times more Energy, 264.9 times more Fat, 162.3 times more Saturated Fat, 48.6 times more Omega 3, 1118 times more Omega 6 and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6