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Comparing Nutrients in 1 pound Boiled BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
42%
44%
14%
1 lb ▼

Macro Nutrients

5.47%159kcal
Energy
12.2%354kcal
159 kcalvs354 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.9%1.86g
Fat
19.5%19g
1.86 gvs19 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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1.1%0.36g
Saturated Fat
11.2%3.6g
0.36 gvs3.6 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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33.7%0.54g
Omega 3
47.3%0.76g
0.54 gvs0.76 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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1.36%0.23g
Omega 6
39%6.66g
0.23 gvs6.66 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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25%32.6g
Carbohydrate
9.94%13g
32.6 gvs13 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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8.7%6.3g
Sugars
3.75%2.72g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.3 gvs2.72 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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4.63%3.36g
Fructose
NA
≤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]
3.36 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%2.22g
Glucose
NA
2.22 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0.36g
Sucrose
NA
0.36 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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39.4%15g
Fiber
10.7%4.1g
15 gvs4.1 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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19.3%10.8g
Protein
73.2%41g
10.8 gvs41 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

39%349μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
349 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
22.7%0.27mg
Thiamine
0.29 mgvs0.27 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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43%0.56mg
Vitamin B2
22%0.29mg
Riboflavin
0.56 mgvs0.29 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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15.7%2.5mg
Vitamin B3
2.86%0.46mg
Niacin, nicotinic acid, niacinamide
2.5 mgvs0.46 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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56%2.8mg
Vitamin B5
9.98%0.5mg
Pantothenic acid
2.8 mgvs0.5 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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69.8%0.91mg
Vitamin B6
24.8%0.32mg
Pyridoxine
0.91 mgvs0.32 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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122%490μg
Vitamin B9
21.5%86μg
Folates and Folic Acid
490 μgvs86 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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327%294mg
Vitamin C
1%0.91mg
Ascorbic acid
294 mgvs0.91 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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44%6.58mg
Vitamin E
0.3%0.045mg
Tocopherols and Tocotrienols
6.58 mgvs0.045 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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533%640μg
Vitamin K
9.07%11μg
Phytomenadione or phylloquinone
640 μgvs11 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

18%181mg
Calcium
91%912mg
181 mgvs912 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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30.7%0.28mg
Copper
107%0.97mg
0.28 mgvs0.97 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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0.45%18μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
18 μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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38%3.04mg
Iron
91%7.3mg
3.04 mgvs7.3 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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22.7%95mg
Magnesium
40%168mg
95 mgvs168 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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38.3%0.88mg
Manganese
123%2.83mg
0.88 mgvs2.83 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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43.4%304mg
Phosphorus
78.4%549mg
304 mgvs549 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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39%1329mg
Potassium
19.7%671mg
1329 mgvs671 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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13%7.26μg
Selenium
81.6%45μg
7.26 μgvs45 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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12.4%186mg
Sodium
3.63%54.4mg
186 mgvs54.4 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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18.6%2.04mg
Zinc
34.2%3.76mg
2.04 mgvs3.76 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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11%405g
Water
10%376g
405 gvs376 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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

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

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

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

Comparison of macro-nutrients per 1 pound:




Compare more foods per 1 lb: