Comparing Nutrients in 1 pound Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	9.54% 277kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	7.56% 2.4g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	36% 13.6g	38g per day for Men 19-50 years
Protein	58% 32.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	45.4% 0.59mg	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	50% 200μg	76% 304μg	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	1% 0.91mg	284% 256mg	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	0.3% 0.045mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	50.3% 503mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	19% 0.17mg	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	63% 5.03mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.76mg	58% 1.33mg	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	59.6% 417mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.7% 396g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Frozen Chopped Broccoli:

• 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.6 times more Vitamin B2, 5.5 times more Vitamin B5, 2.5 times more Vitamin B6, 1.5 times more Vitamin B9, 282 times more Vitamin C, 122 times more Vitamin E and 40.6 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Frozen Chopped Broccoli:

• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2 times more Calcium, 4.1 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Selenium and 1.3 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Frozen Chopped Broccoli contain similar levels of Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.3 times more Energy, 12.7 times more Fat, 2.3 times more Omega 3, 59.2 times more Omega 6 and 2.6 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 4.1 times more Carbohydrate and 15 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6