Comparing Nutrients in 500 calories Boiled Broccoli VS Fuyu prepared with calcium sulfate

Weight per 500 calories

• Boiled Broccoli: 1429g
• Fuyu prepared with calcium sulfate: 431g

Salted and fermented Tofu, prepared with calcium sulfate has 3.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Fuyu prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Fuyu prepared with calcium sulfate	26%	58%	16%

Macro Nutrients

	Boiled Broccoli	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	35.5% 34.5g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	17% 22g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	NA	38g per day for Men 19-50 years
Protein	60.7% 34g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	30% 0.39mg	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	386% 1543μg	31.3% 125μg	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	1030% 927mg	0.96% 0.86mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	57% 571mg	530% 5297mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	220% 5.06mg	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	137% 957mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	826% 12384mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	61% 6.72mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Fuyu prepared with calcium sulfate:

• Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B1, 4 times more Vitamin B2, 4.8 times more Vitamin B3, 15.5 times more Vitamin B5, 7.3 times more Vitamin B6, 12.3 times more Vitamin B9 and 1075.5 times more Vitamin C than Salted and fermented Tofu, prepared with calcium sulfate.
• Both Boiled and Drained Broccoli as well as Salted and fermented Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Fuyu prepared with calcium sulfate:

• Boiled and Drained Broccoli has 3 times more Phosphorus, 12.9 times more Potassium and 4.2 times more Water than Salted and fermented Tofu, prepared with calcium sulfate.
• While Salted and fermented Tofu, prepared with calcium sulfate contains 9.3 times more Calcium, 1.9 times more Copper, 1.8 times more Manganese, 3.3 times more Selenium and 21.1 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Salted and fermented Tofu, prepared with calcium sulfate have similar amounts of Iron, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 4.6 times more Carbohydrate than Salted and fermented Tofu, prepared with calcium sulfate.
• While Salted and fermented Tofu, prepared with calcium sulfate contains 5.9 times more Fat, 4.4 times more Saturated Fat, 1.4 times more Omega 3 and 23.6 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Salted and fermented Tofu, prepared with calcium sulfate have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled and Drained Broccoli as well as Salted and fermented Tofu, prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.