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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	9.94% 13g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	25% 14g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	15% 150mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	107% 0.97mg	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	34.6% 2.77mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 411g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen 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 Cooked Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.9 times more Vitamin B9, 200.5 times more Vitamin C, 132 times more Vitamin E and 36.7 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Cooked Chopped Frozen Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B1 per one pound.
• 1 pound 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 Boiled Chopped Frozen Broccoli as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 6.1 times more Calcium, 6.3 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 14.1 times more Selenium and 3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Potassium and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.9 times more Carbohydrate, 2.5 times more Sugars and 3.3 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.8 times more Energy, 34.8 times more Fat, 44.1 times more Saturated Fat, 4 times more Omega 3, 113 times more Omega 6 and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6