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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Broccoli	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	11.7% 340kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	9.08% 12g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	26.3% 10g	38g per day for Men 19-50 years
Protein	50.4% 28g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	169% 8.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	47% 470mg	282% 2820mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	24% 893g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Tofu, extra firm, prepared with nigari:

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and 36.3 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 1.5 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 2.4 times more Potassium and 8.3 times more Sodium than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 6 times more Calcium, 4.1 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 5.2 times more Selenium and 2.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Tofu, extra firm, prepared with nigari have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 5.6 times more Carbohydrate, 2.4 times more Sugars and 2.6 times more Fiber than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 2.4 times more Energy, 14.2 times more Fat, 8.1 times more Saturated Fat, 4.1 times more Omega 3, 48.7 times more Omega 6 and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.