Comparing Nutrients in 300 calories Tofu Mayonnaise VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Tofu Mayonnaise: 93g
• Cooked Chopped Frozen Broccoli: 1071g

Tofu Mayonnaise has 11.5 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Tofu Mayonnaise or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tofu Mayonnaise	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	79.7% 13.5g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	44% 57.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	21.7% 15.8g	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	2.7% 1.02g	84.6% 32g	38g per day for Men 19-50 years
Protein	9.9% 5.54g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.21% 1.86μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.87% 0.037mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.52% 0.084mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.43% 0.019mg	107% 1.4mg	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	1.86% 7.45μg	150% 600μg	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	0% 0mg	477% 430mg	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	15% 2.24mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.5% 49.8μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.94% 49.4mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.009% 0.37μg	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	3.14% 0.25mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	104% 2.4mg	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	6.52% 45.7mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.5μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.37mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.4% 52.5g	26.3% 972g	3700g per day for Men 19-50 years

Tofu Mayonnaise VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tofu Mayonnaise or Cooked Chopped Frozen Broccoli?

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

• 300 kcal of Boiled Chopped Frozen Broccoli contain 293.3 times more Vitamin A, 12.7 times more Vitamin B1, 23.3 times more Vitamin B2, 58.5 times more Vitamin B3, 25.4 times more Vitamin B5, 74.8 times more Vitamin B6, 80.5 times more Vitamin B9, more Vitamin C, 6.3 times more Vitamin E and 19 times more Vitamin K than Mayonnaise made with Tofu.
• 300 calories of Tofu Mayonnaise have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Mayonnaise made with Tofu as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Tofu Mayonnaise have 6.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 7.2 times more Calcium, 4.3 times more Copper, 26 times more Iron, 2.9 times more Magnesium, 6.4 times more Manganese, 11.5 times more Phosphorus, 24.7 times more Potassium, 5 times more Selenium, 8.1 times more Zinc and 18.5 times more Water than Mayonnaise made with Tofu.
• 300 calories of Tofu Mayonnaise lack sufficient amounts of Calcium, Iron, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu Mayonnaise have 23 times more Fat, 14.1 times more Saturated Fat, 4.2 times more Omega 3 and 97.2 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 20.1 times more Carbohydrate, 19.9 times more Sugars, 31.4 times more Fiber and 6 times more Protein than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Tofu Mayonnaise provide inadequate amounts of Carbohydrate and Fiber
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6