Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	4.38% 127kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	133% 22.5g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	7.16% 2.72g	38g per day for Men 19-50 years
Protein	25% 14g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	13.6% 0.18mg	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	25% 100μg	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	1.5% 1.36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	15% 150mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	165% 1.5mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	207% 4.77mg	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	11% 411g	8.7% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Hard Tofu, prepared with nigari per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Hard Tofu, prepared with 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 Hard Tofu, prepared with nigari:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin B1, 7.4 times more Vitamin B5, 3.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 133.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Hard Tofu, prepared with nigari:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Water than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 10.5 times more Calcium, 9.6 times more Copper, 4.5 times more Iron, 4.1 times more Magnesium, 4.7 times more Manganese, 4.7 times more Phosphorus, 24 times more Selenium and 5.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Hard Tofu, prepared with nigari contain similar levels of Potassium 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 1.2 times more Carbohydrate and 5 times more Fiber than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 5.2 times more Energy, 83.3 times more Fat, 80.3 times more Saturated Fat, 15.9 times more Omega 3, 382.4 times more Omega 6 and 4.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber