Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	4.38% 127kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	24% 4.1g	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	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	7.76% 5.62g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	25% 14g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1% 9.07μg	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	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	6.98% 0.091mg	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	34% 136μg	6.8% 27.2μg	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	12.6% 11.3mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	23% 231mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	37.8% 0.34mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	35.6% 249mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 411g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Tofu Yogurt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Tofu Yogurt:

• 1 pound of Boiled Spears Frozen Broccoli has 25.5 times more Vitamin A, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 6.5 times more Vitamin B6, 5 times more Vitamin B9, 16 times more Vitamin C, 4.3 times more Vitamin E and 25.2 times more Vitamin K than Tofu Yogurt.
• Both Boiled Spears Frozen Broccoli and Tofu Yogurt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Spears Frozen Broccoli as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Tofu Yogurt:

• 1 pound of Boiled Spears Frozen Broccoli has 1.4 times more Phosphorus and 3.8 times more Potassium than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 2.3 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 6.8 times more Selenium and 1.5 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tofu Yogurt contain similar levels of Zinc and Water per one pound.
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 15 times more Fiber than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 3.4 times more Energy, 2.8 times more Omega 3, 69.3 times more Omega 6 and 3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tofu Yogurt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber