Comparing Nutrients in 1 kilogram Broccoli Raab VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Broccoli Raab	Tofu Yogurt	Recommended Dietary Allowance
Energy	7.6% 220kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	123% 160g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	5.26% 2g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	146% 1310μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tofu Yogurt	Recommended Dietary Allowance
Calcium	108% 1080mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25% 926g	21% 775g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Tofu Yogurt per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Tofu Yogurt:

• 1 kilogram of Broccoli Raab has 65.5 times more Vitamin A, 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 5.1 times more Vitamin B3, 8.6 times more Vitamin B6, 13.8 times more Vitamin B9, 8.1 times more Vitamin C, 5.2 times more Vitamin E and 64 times more Vitamin K than Tofu Yogurt.
• 1 kilogram of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Broccoli Raab as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Tofu Yogurt:

• 1 kilogram of Broccoli Raab has 2 times more Iron, 1.9 times more Phosphorus, 4.2 times more Potassium and 2.5 times more Zinc than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 1.8 times more Copper, 1.8 times more Magnesium and 13 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Tofu Yogurt contain similar levels of Calcium, Sodium and Water per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 1.6 times more Omega 3 and 13.5 times more Fiber than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 4.3 times more Energy, 31.1 times more Omega 6 and 5.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Tofu Yogurt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Tofu Yogurt provide inadequate amounts of Fiber