Comparing Nutrients in 1 kilogram Raw Regular Tofu Prepared with Calcium Sulfate VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26.2% 760kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	199% 3.2g	65.6% 1.05g	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	14.4% 18.7g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	7.9% 3g	79% 30g	38g per day for Men 19-50 years
Protein	144% 80.8g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	37.5% 150μg	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	1.1% 1mg	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

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	350% 3500mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	670% 53.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	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	139% 970mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23% 846g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Chopped Broccoli:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.5 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6, 4.5 times more Vitamin B9, 564 times more Vitamin C, 122 times more Vitamin E and 33.8 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Chopped Broccoli:

• Raw Regular Tofu Prepared with Calcium Sulfate has 6.3 times more Calcium, 5.1 times more Copper, 6.6 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.2 times more Selenium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Potassium and 3.4 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Regular Tofu Prepared with Calcium Sulfate has 2.9 times more Energy, 16.5 times more Fat, 15.7 times more Saturated Fat, 3 times more Omega 3, 76.8 times more Omega 6 and 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Carbohydrate, 2.2 times more Sugars and 10 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.