Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Frozen Chopped Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	8.97% 260kcal	50% 1450kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	45% 14.5g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	417% 6.67g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	292% 49.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	33.8% 44g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	NA	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	15.8% 6g	38g per day for Men 19-50 years
Protein	50% 28g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	30% 0.39mg	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	168% 670μg	55% 220μg	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	627% 564mg	3.33% 3mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	56% 560mg	345% 3450mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	364% 3.28mg	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	101% 8.1mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	457% 10.5mg	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	71.4% 500mg	330% 2310mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	19.2% 711g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Hard Tofu, prepared with nigari per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Hard Tofu, prepared with nigari:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 7.5 times more Vitamin B5, 3.3 times more Vitamin B6, 3 times more Vitamin B9 and 188 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 1 kg of Hard Tofu, prepared with nigari contains 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 1.5 times more Potassium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• While 1 kg of Hard Tofu, prepared with nigari contains 6.2 times more Calcium, 8.6 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 3.6 times more Manganese, 4.6 times more Phosphorus, 6 times more Selenium and 3.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 5 times more Fiber than Hard Tofu, prepared with nigari.
• While 1 kg of Hard Tofu, prepared with nigari contains 5.6 times more Energy, 34.4 times more Fat, 32.8 times more Saturated Fat, 6.4 times more Omega 3, 160.4 times more Omega 6 and 4.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Hard Tofu, prepared with nigari offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber