Comparing Nutrients in 500 calories Hard Tofu, prepared with nigari VS Broccoli

Weight per 500 calories

• Hard Tofu, prepared with nigari: 345g
• Broccoli: 1471g

Hard Tofu, prepared with nigari has 4.3 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Hard Tofu, prepared with nigari or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Hard Tofu, prepared with nigari	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	101% 38.2g	38g per day for Men 19-50 years
Protein	78% 43.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.55% 0.13mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	198% 2.57mg	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	19% 76μg	232% 926μg	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	1.15% 1.03mg	1458% 1312mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Broccoli	Recommended Dietary Allowance
Calcium	119% 1190mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	80% 0.72mg	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	119% 9.5mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	134% 3.1mg	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	114% 797mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.9mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	52% 5.72mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	6.63% 245g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hard Tofu, prepared with nigari vs Broccoli:

• Raw Broccoli contains 7.2 times more Vitamin B1, 6.5 times more Vitamin B2, 4.3 times more Vitamin B3, 66 times more Vitamin B5, 19.1 times more Vitamin B6, 12.2 times more Vitamin B9 and 1268 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hard Tofu, prepared with nigari vs Broccoli:

• Hard Tofu, prepared with nigari has 1.7 times more Calcium, 1.6 times more Copper and 1.6 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Magnesium, 9.2 times more Potassium, 70.4 times more Sodium and 5.4 times more Water than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Raw Broccoli have similar amounts of Iron, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Hard Tofu, prepared with nigari has 6.3 times more Fat, 3 times more Saturated Fat, 2.5 times more Omega 3 and 23.8 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 6.5 times more Carbohydrate and 18.5 times more Fiber than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Raw Broccoli have similar amounts of Energy and Protein per 500 kcal.
• Both Hard Tofu, prepared with nigari as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.