Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigari VS Frozen Broccoli Spears

Weight per 500 calories

• Tofu, extra firm, prepared with nigari: 602g
• Frozen Broccoli Spears: 1724g

Tofu, extra firm, prepared with nigari has 2.9 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	84.5% 14.4g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.47% 7.1g	71% 92g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	35% 25.3g	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	16% 6.02g	136% 51.7g	38g per day for Men 19-50 years
Protein	107% 60g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	232% 3mg	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	13.6% 54.2μg	405% 1621μg	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	1308% 1178mg	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	0.4% 0.06mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	170% 1699mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	69% 0.62mg	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	154% 12.3mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	50.2% 211mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	192% 4.4mg	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	96% 669mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	23% 783mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	142% 78.3μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	13.4% 496g	42% 1561g	3700g per day for Men 19-50 years

Tofu, Extra Firm, Prepared With Nigari VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Tofu, extra firm, prepared with nigari vs Frozen Broccoli Spears:

• 500 calories of Tofu, extra firm, prepared with nigari have 1.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 4.3 times more Vitamin B1, 6.8 times more Vitamin B2, 5.5 times more Vitamin B3, 6 times more Vitamin B6, 29.9 times more Vitamin B9, more Vitamin C, 386.4 times more Vitamin E and 103.6 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• 500 calories of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Tofu, extra firm, prepared with nigari as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tofu, extra firm, prepared with nigari vs Frozen Broccoli Spears:

• 500 calories of Tofu, extra firm, prepared with nigari have 2.4 times more Calcium, 1.9 times more Copper and 2.4 times more Selenium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.3 times more Magnesium, 1.5 times more Phosphorus, 5.5 times more Potassium, 12.2 times more Sodium and 3.1 times more Water than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Frozen Broccoli Spears contain similar levels of Iron, Manganese and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu, extra firm, prepared with nigari have 5.4 times more Fat, 6.2 times more Saturated Fat and 22.5 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.4 times more Omega 3, 13 times more Carbohydrate, 5.9 times more Sugars and 8.6 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Frozen Broccoli Spears offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6