Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	9.66% 280kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	140% 24g	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	9.08% 12g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	9.8% 7.1g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	55.4% 31g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	169% 8.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	64% 0.83mg	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	22.5% 90μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	33% 330mg	282% 2820mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	222% 2mg	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	76.3% 6.1mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	290% 6.66mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Tofu, extra firm, prepared with nigari per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Tofu, extra firm, prepared with nigari 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, extra firm, prepared with nigari:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and 31.5 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 3.1 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Tofu, extra firm, prepared with nigari:

• 1 kg of Tofu, extra firm, prepared with nigari contains 8.5 times more Calcium, 5.9 times more Copper, 3.3 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 18.6 times more Selenium and 3.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tofu, extra firm, prepared with nigari contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 4.5 times more Carbohydrate, 2.1 times more Sugars and 3 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 3 times more Energy, 43.8 times more Fat, 51.1 times more Saturated Fat, 6.2 times more Omega 3, 183.5 times more Omega 6 and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate