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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	5.3% 154kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	15.3% 20g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	23% 12.8g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	21.3% 213mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	11% 405g	8.7% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Hard Tofu, prepared with nigari:

• Raw Broccoli has 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 15.5 times more Vitamin B5, 4.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 297.3 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Raw Broccoli and Hard Tofu, prepared with nigari have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Broccoli as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 2.2 times more Potassium, 16.5 times more Sodium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 7.3 times more Calcium, 6.7 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 5 times more Manganese, 3.5 times more Phosphorus, 6.7 times more Selenium and 4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.5 times more Carbohydrate and 4.3 times more Fiber than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 4.3 times more Energy, 27 times more Fat, 12.7 times more Saturated Fat, 10.6 times more Omega 3, 101.4 times more Omega 6 and 4.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.