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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Frozen Chopped Broccoli	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	4.07% 118kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	116% 19.7g	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	9.7% 12.6g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	32% 0.42mg	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	76% 304μg	33% 132μg	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	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	25.4% 254mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	191% 1.7mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	233% 5.36mg	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	123% 862mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.56% 317g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Chopped Broccoli has 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 282 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 12.2 times more Calcium, 9.9 times more Copper, 3.3 times more Iron, 3.2 times more Magnesium, 4 times more Manganese, 3.8 times more Phosphorus, 6.2 times more Selenium and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.7 times more Carbohydrate and 1.3 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 5.5 times more Energy, 30.1 times more Fat, 28.7 times more Saturated Fat, 5.5 times more Omega 3, 140 times more Omega 6 and 6.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6