Comparing Nutrients in 1 pound Tofu Yogurt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Tofu Yogurt	Boiled Broccoli	Recommended Dietary Allowance
Energy	14.7% 426kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	39.4% 15g	38g per day for Men 19-50 years
Protein	28.3% 16g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	69.8% 0.91mg	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	6.8% 27.2μg	122% 490μg	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	12.6% 11.3mg	327% 294mg	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	9.37% 1.4mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	53.5% 535mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	60% 4.8mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	38.3% 0.88mg	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	24.6% 172mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 6.2 times more Vitamin B2, 2.3 times more Vitamin B3, 10 times more Vitamin B6, 18 times more Vitamin B9, 26 times more Vitamin C, 4.7 times more Vitamin E and 40.3 times more Vitamin K than Tofu yogurt.
• Both Tofu yogurt and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 1 lb.
• Both Tofu yogurt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Tofu yogurt has 3 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium and 8.1 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Phosphorus, 6.2 times more Potassium and 1.5 times more Zinc than Tofu yogurt.
• Both Tofu yogurt and Boiled and Drained Broccoli have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tofu yogurt has 2.7 times more Energy, 4.4 times more Fat, 17.7 times more Omega 6, 2.2 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 16.5 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Boiled and Drained Broccoli have similar amounts of Omega 3 and Sugars per 1 lb.
• Both Tofu yogurt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.