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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	4.38% 127kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	9.8% 3.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	90% 1.45g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	63.5% 10.8g	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	6.52% 8.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	3.88% 2.8g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	25% 14g	65.4% 36.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.53% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	16.4% 0.21mg	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	17% 68μg	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	0.5% 0.45mg	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	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	15% 150mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	97% 0.88mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	119% 2.74mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	11% 411g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Raw Regular Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6, 3.7 times more Vitamin B9, 401 times more Vitamin C, 132 times more Vitamin E and 36.7 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 1.5 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 10.6 times more Calcium, 5.7 times more Copper, 8.8 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 12.7 times more Selenium and 2.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Regular Tofu Prepared with Calcium Sulfate 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 2.9 times more Carbohydrate, 2.4 times more Sugars and 10 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 2.7 times more Energy, 39.8 times more Fat, 38.4 times more Saturated Fat, 7.6 times more Omega 3, 183.1 times more Omega 6 and 2.6 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 Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber