Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Frozen Chopped Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	4.07% 118kcal	83% 2404kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	70.6% 22.6g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	315% 53.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	25% 32.7g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	408% 229g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	564% 169μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	43% 172μg	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	284% 256mg	0% 0mg	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	37% 5.53mg	72.6% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	208% 249μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	25.4% 254mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1648% 15mg	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	46% 3.67mg	471% 37.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	238% 998mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	NA	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	32.4% 227mg	389% 2722mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Yuba, Dry tofu skin:

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 6.6 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dry soy beancurd sheets have similar amounts of Vitamin B2 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Dry soy beancurd sheets have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Yuba, Dry tofu skin:

• Frozen Chopped Broccoli, Unprepared has 2 times more Sodium and 13.3 times more Water than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 3.8 times more Calcium, 86.1 times more Copper, 10.2 times more Iron, 12.2 times more Magnesium, 12 times more Phosphorus, 4 times more Potassium, 2.5 times more Selenium and 10.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Dry soy beancurd sheets contain 20.4 times more Energy, 110.7 times more Fat, 113.2 times more Saturated Fat, 12.4 times more Omega 3, 380.6 times more Omega 6, 1.5 times more Carbohydrate and 17.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dry soy beancurd sheets have similar amounts of Fiber per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Dry soy beancurd sheets have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.