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

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	28.6% 830kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.08% 12g	24% 31g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	73.7% 28g	38g per day for Men 19-50 years
Protein	178% 100g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.44mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	169% 2.2mg	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	22.5% 90μg	178% 710μg	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	0% 0mg	411% 370mg	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	0.67% 0.1mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	282% 2820mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	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	255% 20.4mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	290% 6.66mg	165% 3.8mg	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	159% 1110mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kilogram of Tofu, extra firm, prepared with nigari has 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 3.5 times more Vitamin B1, 2.9 times more Vitamin B2, 8.4 times more Vitamin B3, 2.7 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C, 253 times more Vitamin E and 91.4 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• 1 kilogram of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Tofu, extra firm, prepared with nigari as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tofu, extra firm, prepared with nigari has 2.4 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 10 times more Selenium and 2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.6 times more Potassium and 14 times more Sodium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Cooked Broccoli Raab contain similar levels of Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu, extra firm, prepared with nigari has 3.3 times more Energy, 10.1 times more Fat, 10.3 times more Saturated Fat, 1.3 times more Omega 3, 77 times more Omega 6 and 2.6 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.6 times more Carbohydrate and 2.8 times more Fiber than Tofu, extra firm, prepared with nigari.
• 1 kilogram of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6