Comparing Nutrients in 300 calories Raw Regular Tofu Prepared with Calcium Sulfate VS Frozen Chopped Broccoli

Weight per 300 calories

• Raw Regular Tofu Prepared with Calcium Sulfate: 395g
• Frozen Chopped Broccoli: 1154g

Raw Regular Tofu Prepared with Calcium Sulfate has 2.9 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Raw Regular Tofu Prepared with Calcium Sulfate or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	78.7% 1.26g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	55.3% 9.4g	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	5.68% 7.4g	42.4% 55g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.1% 1.2g	91% 34.6g	38g per day for Men 19-50 years
Protein	57% 32g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	115% 1.5mg	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	15% 59.2μg	193% 773μg	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	0.44% 0.39mg	723% 651mg	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	0.26% 0.039mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.47μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	138% 1382mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	84.6% 0.76mg	48.7% 0.44mg	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	264% 21mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	147% 3.4mg	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	54.7% 383mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	64% 35μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	1.84% 27.6mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	9.02% 334g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B1, 5.4 times more Vitamin B2, 7 times more Vitamin B3, 12 times more Vitamin B5, 8.1 times more Vitamin B6, 13.1 times more Vitamin B9, 1648.6 times more Vitamin C, 356.6 times more Vitamin E and 98.8 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Chopped Broccoli:

• Raw Regular Tofu Prepared with Calcium Sulfate has 2.1 times more Calcium, 1.7 times more Copper and 2.3 times more Iron than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 5.1 times more Potassium, 10 times more Sodium, 1.8 times more Zinc and 3.2 times more Water than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Regular Tofu Prepared with Calcium Sulfate has 5.6 times more Fat, 5.4 times more Saturated Fat and 26.3 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.5 times more Carbohydrate, 6.4 times more Sugars and 29.2 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Omega 3 and Protein per 300 kcal.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.