Comparing Nutrients in 1 pound Broccoli VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	5.3% 154kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	23% 12.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	21.3% 213mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 405g	9.5% 352g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 5.9 times more Vitamin B2, 2.7 times more Vitamin B3, 8.8 times more Vitamin B6, 10.5 times more Vitamin B9, 35.7 times more Vitamin C, 2.5 times more Vitamin E and 29 times more Vitamin K than Tofu yogurt.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Tofu Yogurt:

• Raw Broccoli has 1.7 times more Phosphorus, 6.7 times more Potassium and 1.3 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 5.2 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.4 times more Sugars and 13 times more Fiber than Tofu yogurt.
• While Tofu yogurt contains 2.8 times more Energy, 4.9 times more Fat, 1.8 times more Omega 3, 18.4 times more Omega 6 and 2.4 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Protein per 1 lb.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.