Comparing Nutrients in 1 kilogram Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	27% 780kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	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	22% 28.5g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	8.28% 6g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	79% 30g	38g per day for Men 19-50 years
Protein	161% 90g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	100% 1.3mg	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	47.5% 190μg	168% 670μg	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	2.22% 2mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	201% 2010mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	42.2% 0.38mg	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	201% 16mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	128% 2.94mg	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	173% 1210mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22.4% 829g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.5 times more Vitamin B9, 282 times more Vitamin C, 122 times more Vitamin E and 33.8 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Frozen Chopped Broccoli:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.6 times more Calcium, 5.6 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Selenium and 1.7 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3 times more Energy, 14.4 times more Fat, 18 times more Saturated Fat, 1.6 times more Omega 3, 47.4 times more Omega 6 and 3.2 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.7 times more Carbohydrate and 3.3 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6