Comparing Nutrients in 1 kilogram Broccoli VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	11.7% 340kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	53% 9g	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	123% 160g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	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	5.26% 2g	38g per day for Men 19-50 years
Protein	50.4% 28g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	15.4% 0.2mg	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	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	47% 470mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	14% 470mg	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	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24% 893g	21% 775g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 5.9 times more Vitamin B2, 2.7 times more Vitamin B3, 8.8 times more Vitamin B6, 10.5 times more Vitamin B9, 35.7 times more Vitamin C, 2.5 times more Vitamin E and 29 times more Vitamin K than Tofu yogurt.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Tofu Yogurt:

• Raw Broccoli has 1.7 times more Phosphorus, 6.7 times more Potassium and 1.3 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 5.2 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.4 times more Sugars and 13 times more Fiber than Tofu yogurt.
• While Tofu yogurt contains 2.8 times more Energy, 4.9 times more Fat, 1.8 times more Omega 3, 18.4 times more Omega 6 and 2.4 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.