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

Weight per 500 calories

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

Tofu Yogurt has 3.4 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Tofu Yogurt VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 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 Tofu yogurt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tofu Yogurt have 2 times more Selenium than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 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.
• 500 calories of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

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