Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Tofu Yogurt

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Tofu Yogurt: 319g

Tofu yogurt has 3.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	5.92% 5.74g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	17% 2.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	39% 51g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	5.46% 3.96g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	58% 32.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	4.9% 0.064mg	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	193% 773μg	4.8% 19μg	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	723% 651mg	8.87% 7.98mg	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	94% 14mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	9.3% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	64.6% 646mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	26.6% 0.24mg	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	117% 9.35mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	82.4% 577mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	7.45% 112mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	6.7% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Tofu Yogurt:

• Frozen Chopped Broccoli, Unprepared has 94 times more Vitamin A, 3.2 times more Vitamin B1, 17.4 times more Vitamin B2, 7.1 times more Vitamin B3, 23.5 times more Vitamin B6, 40.4 times more Vitamin B9, 81.6 times more Vitamin C, 14.2 times more Vitamin E and 83.8 times more Vitamin K than Tofu yogurt.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Tofu Yogurt:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 4.8 times more Phosphorus, 16.3 times more Potassium, 2.5 times more Sodium, 5.6 times more Zinc and 4.3 times more Water than Tofu yogurt.
• While Tofu yogurt contains 1.3 times more Selenium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared has 3.3 times more Omega 3, 3.9 times more Sugars, 54.2 times more Fiber and 2.9 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 1.7 times more Fat and 8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Tofu yogurt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.