Comparing Nutrients in 500 calories Broccoli VS Tofu Yogurt

Weight per 500 calories

• Broccoli: 1471g
• Tofu Yogurt: 532g

Tofu yogurt has 2.8 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	75% 98g	65.3% 85g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	2.8% 1.06g	38g per day for Men 19-50 years
Protein	74% 41.5g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	1.2% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	7.98% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	69% 691mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	134% 10.7mg	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	50.7% 213mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	139% 971mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	11% 412g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 42.9 times more Vitamin A, 3.3 times more Vitamin B1, 16.2 times more Vitamin B2, 7.4 times more Vitamin B3, 24.2 times more Vitamin B6, 29 times more Vitamin B9, 98.6 times more Vitamin C, 7 times more Vitamin E and 80.3 times more Vitamin K than Tofu yogurt.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Tofu Yogurt:

• Raw Broccoli has 1.8 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 4.8 times more Phosphorus, 18.6 times more Potassium, 2.6 times more Sodium, 3.7 times more Zinc and 3.2 times more Water than Tofu yogurt.
• While Tofu yogurt contains 1.9 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 1.2 times more Saturated Fat, 1.5 times more Omega 3, 3.8 times more Sugars, 35.9 times more Fiber and 2.2 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 1.8 times more Fat and 6.7 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.