Comparing Nutrients in 1 pound Tofu Yogurt VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Tofu Yogurt	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	14.7% 426kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	2.1% 0.36g	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	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	11% 7.9g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	28.3% 16g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	62% 0.81mg	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	68% 272μg	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	312% 281mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	53.5% 535mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	42% 0.38mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	NA	44.8% 1.03mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Boiled Brussels Sprouts per 1 lb

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

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

• 1 lb of Boiled and Drained Brussels Sprouts contains 19.5 times more Vitamin A, 1.8 times more Vitamin B1, 4 times more Vitamin B2, 2.5 times more Vitamin B3, 8.9 times more Vitamin B6, 10 times more Vitamin B9, 24.8 times more Vitamin C, 1.4 times more Vitamin E and 40.1 times more Vitamin K than Tofu yogurt.
• 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 Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tofu Yogurt vs Boiled Brussels Sprouts:

• 1 pound of Tofu Yogurt has 3.3 times more Calcium, 2 times more Magnesium, 8.7 times more Selenium and 1.7 times more Sodium than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 1.5 times more Phosphorus and 6.7 times more Potassium than Tofu yogurt.
• Both Tofu Yogurt and Boiled Brussels Sprouts contain similar levels of Copper, Iron, 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 2.6 times more Energy, 11.4 times more Omega 6, 2.2 times more Carbohydrate and 1.4 times more Protein than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 1.5 times more Omega 3, 1.4 times more Sugars and 13 times more Fiber than Tofu yogurt.
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6