Comparing Nutrients in 1 pound Boiled Broccoli VS 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%

Macro Nutrients

	Boiled Broccoli	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	5.47% 159kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	9.94% 13g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	3.75% 2.72g	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	4.63% 3.36g	NA	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	24.8% 0.32mg	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	122% 490μg	21.5% 86μg	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	327% 294mg	1% 0.91mg	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	44% 6.58mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	18% 181mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	107% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	123% 2.83mg	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	43.4% 304mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 405g	10% 376g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 2 times more Vitamin B2, 5.5 times more Vitamin B3, 5.6 times more Vitamin B5, 2.8 times more Vitamin B6, 5.7 times more Vitamin B9, 324.5 times more Vitamin C, 145 times more Vitamin E and 58.8 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Boiled and Drained Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Broccoli as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 2 times more Potassium and 3.4 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 5 times more Calcium, 3.5 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 6.2 times more Selenium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.5 times more Carbohydrate, 2.3 times more Sugars and 3.7 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.2 times more Energy, 10.2 times more Fat, 10 times more Saturated Fat, 1.4 times more Omega 3, 28.8 times more Omega 6 and 3.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.