Comparing Nutrients in 500 calories Raw Firm Tofu Prepared with Calcium Sulfate VS Broccoli Raab

Weight per 500 calories

• Raw Firm Tofu Prepared with Calcium Sulfate: 347g
• Broccoli Raab: 2273g

Raw Firm Tofu Prepared with Calcium Sulfate has 6.5 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Raw Firm Tofu Prepared with Calcium Sulfate or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.38g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	126% 2.02g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	88.6% 15g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.43% 9.65g	50% 64.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	21% 8g	161% 61.4g	38g per day for Men 19-50 years
Protein	107% 60g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	299% 3.9mg	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	25% 101μg	472% 1886μg	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	0.77% 0.69mg	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Broccoli Raab	Recommended Dietary Allowance
Calcium	237% 2372mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	106% 0.95mg	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	115% 9.24mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	390% 8.98mg	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	94% 660mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	24.2% 823mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	110% 60.4μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	3.24% 48.6mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	6.55% 242g	57% 2103g	3700g per day for Men 19-50 years

Raw Firm Tofu Prepared With Calcium Sulfate VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Firm Tofu Prepared with Calcium Sulfate or Broccoli Raab?

Lets compare vitamin content per 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 6.7 times more Vitamin B1, 8.3 times more Vitamin B2, 21 times more Vitamin B3, 15.8 times more Vitamin B5, 12.2 times more Vitamin B6, 18.7 times more Vitamin B9 and 661.1 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Raw Firm Tofu Prepared with Calcium Sulfate vs Broccoli Raab:

• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate have 1.4 times more Copper and 2.7 times more Selenium than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 5.3 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 5.4 times more Potassium, 15.4 times more Sodium, 3.2 times more Zinc and 8.7 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Broccoli Raab contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate have 2.7 times more Fat, 2.3 times more Saturated Fat and 22.9 times more Omega 6 than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2.1 times more Omega 3, 6.7 times more Carbohydrate and 7.7 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Broccoli Raab offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6