Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Frozen Broccoli Spears	Tofu Yogurt	Recommended Dietary Allowance
Energy	10% 290kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	53% 9g	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	123% 160g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	17% 12.4g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	15% 60μg	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	759% 683mg	27.8% 25mg	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	90% 13.5mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tofu Yogurt	Recommended Dietary Allowance
Calcium	41% 410mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	83.3% 0.75mg	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	90% 7.2mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	NA	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	84.3% 590mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24.5% 906g	21% 775g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Tofu Yogurt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Tofu Yogurt:

• 1 kilogram of Frozen Broccoli Spears has 28.5 times more Vitamin A, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.8 times more Vitamin B6, 15.7 times more Vitamin B9, 27.3 times more Vitamin C, 4.4 times more Vitamin E and 29 times more Vitamin K than Tofu Yogurt.
• Both Frozen Broccoli Spears and Tofu Yogurt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Frozen Broccoli Spears as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Tofu Yogurt:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Phosphorus and 5.3 times more Potassium than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 2.9 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 6.8 times more Selenium and 2.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tofu Yogurt contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 15 times more Fiber than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 3.2 times more Energy, 24.4 times more Omega 6 and 3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tofu Yogurt offer comparable quantities of Omega 3 and Protein per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Tofu Yogurt provide inadequate amounts of Fiber