Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Tofu Yogurt

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Tofu Yogurt: 532g

Tofu yogurt has 3.4 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is average in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	65.3% 85g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	9.1% 6.6g	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	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	141% 53.6g	2.8% 1.06g	38g per day for Men 19-50 years
Protein	99% 55.4g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	101% 911μg	1.2% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	7.98% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	8.2% 0.11mg	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	134% 536μg	7.98% 32μg	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	796% 716mg	14.8% 13.3mg	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	157% 23.6mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	91% 911mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	44.3% 0.4mg	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	136% 11mg	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	50.7% 213mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	140% 982mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	11% 412g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Tofu Yogurt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Tofu Yogurt?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Tofu Yogurt:

• 500 calories of Boiled Spears Frozen Broccoli have 85.6 times more Vitamin A, 3.1 times more Vitamin B1, 13.6 times more Vitamin B2, 6.4 times more Vitamin B3, 21.8 times more Vitamin B6, 16.8 times more Vitamin B9, 53.8 times more Vitamin C, 14.3 times more Vitamin E and 84.5 times more Vitamin K than Tofu Yogurt.
• 500 calories of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Spears Frozen Broccoli as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Tofu Yogurt:

• 500 calories of Boiled Spears Frozen Broccoli have 1.5 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 4.9 times more Phosphorus, 12.9 times more Potassium, 2.3 times more Sodium, 3.2 times more Zinc and 3.9 times more Water than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 2 times more Selenium than Boiled and Drained Spears Frozen Broccoli.
• 500 calories of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 1.2 times more Omega 3, 4 times more Sugars, 50.4 times more Fiber and 3 times more Protein than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 20.6 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tofu Yogurt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Tofu Yogurt provide inadequate amounts of Fiber