Comparing Nutrients in 1 pound Tofu Yogurt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	14.7% 426kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.99% 0.17g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	9.2% 6.67g	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	2.4% 0.91g	36% 13.6g	38g per day for Men 19-50 years
Protein	28.3% 16g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	53.5% 535mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	18% 0.16mg	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	60% 4.8mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Frozen Broccoli Spears contains 28.5 times more Vitamin A, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.8 times more Vitamin B6, 15.7 times more Vitamin B9, 27.3 times more Vitamin C, 4.4 times more Vitamin E and 29 times more Vitamin K than Tofu yogurt.
• Both Tofu Yogurt and Frozen Broccoli Spears 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 Tofu yogurt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tofu Yogurt has 2.9 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 6.8 times more Selenium and 2.1 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.6 times more Phosphorus and 5.3 times more Potassium than Tofu yogurt.
• Both Tofu Yogurt and Frozen Broccoli Spears 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 Tofu Yogurt has 3.2 times more Energy, 24.4 times more Omega 6 and 3 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 15 times more Fiber than Tofu yogurt.
• Both Tofu Yogurt and Frozen Broccoli Spears offer comparable quantities of Omega 3 and Protein per one pound.
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6