Comparing Nutrients in 500 calories Tofu Yogurt VS Frozen Broccoli Spears

Weight per 500 calories

• Tofu Yogurt: 532g
• Frozen Broccoli Spears: 1724g

Tofu Yogurt has 3.2 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.

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

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.87% 9.57g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	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	65.3% 85g	71% 92g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	2.8% 1.06g	136% 51.7g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.98% 1.28mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	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	7.98% 32μg	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	14.8% 13.3mg	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	11% 1.65mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	62.8% 628mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	70.5% 5.64mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	NA	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	29% 202mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	11% 412g	42% 1561g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain 92.4 times more Vitamin A, 3.9 times more Vitamin B1, 18.5 times more Vitamin B2, 6.2 times more Vitamin B3, 28.4 times more Vitamin B6, 50.8 times more Vitamin B9, 88.6 times more Vitamin C, 14.1 times more Vitamin E and 93.9 times more Vitamin K than Tofu yogurt.
• Both Tofu yogurt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Tofu yogurt has 2.1 times more Selenium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.6 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 5 times more Phosphorus, 17.2 times more Potassium, 1.6 times more Sodium, 3.6 times more Zinc and 3.8 times more Water than Tofu yogurt.
• Both Tofu yogurt and Frozen Broccoli Spears have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tofu yogurt has 1.6 times more Fat and 7.5 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.5 times more Omega 3, 3.8 times more Sugars, 48.6 times more Fiber and 2.8 times more Protein than Tofu yogurt.
• Both Tofu yogurt and Frozen Broccoli Spears have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Tofu yogurt as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.