Comparing Nutrients in 1 kilogram Raw Firm Tofu Prepared with Calcium Sulfate VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Broccoli	Recommended Dietary Allowance
Energy	49.7% 1440kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	39.4% 12.6g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	364% 5.82g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	255% 43.4g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	60.5% 23g	87% 33g	38g per day for Men 19-50 years
Protein	308% 173g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	154% 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	72.5% 290μg	270% 1080μg	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	721% 649mg	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	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Broccoli	Recommended Dietary Allowance
Calcium	683% 6830mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	333% 26.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	84.3% 1.94mg	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	271% 1900mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	316% 174μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	19% 698g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Broccoli:

• Raw Firm Tofu Prepared with Calcium Sulfate has 2.5 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B3, 4.6 times more Vitamin B5, 2.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 324.5 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Broccoli:

• Raw Firm Tofu Prepared with Calcium Sulfate has 17.1 times more Calcium, 6.2 times more Copper, 4 times more Iron, 2.8 times more Magnesium, 6.1 times more Manganese, 2.8 times more Phosphorus, 10.9 times more Selenium and 3.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Sodium and 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled and Drained Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Firm Tofu Prepared with Calcium Sulfate has 4.1 times more Energy, 21.3 times more Fat, 16 times more Saturated Fat, 4.9 times more Omega 3, 85.1 times more Omega 6 and 7.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Carbohydrate and 1.4 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.