Comparing Nutrients in 500 calories Tofu Yogurt VS Broccoli Raab

Weight per 500 calories

• Tofu Yogurt: 532g
• Broccoli Raab: 2273g

Tofu Yogurt has 4.3 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 - Tofu Yogurt or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tofu Yogurt	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.87% 9.57g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	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	65.3% 85g	50% 64.8g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	2.8% 1.06g	161% 61.4g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.98% 1.28mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	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	7.98% 32μg	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	14.8% 13.3mg	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	11% 1.65mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Broccoli Raab	Recommended Dietary Allowance
Calcium	62.8% 628mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	70.5% 5.64mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	NA	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	29% 202mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	11% 412g	57% 2103g	3700g per day for Men 19-50 years

Tofu Yogurt VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu Yogurt or Broccoli Raab?

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

• 500 kcal of Raw Broccoli Raab contain 279.9 times more Vitamin A, 11.5 times more Vitamin B1, 27.6 times more Vitamin B2, 21.7 times more Vitamin B3, 36.5 times more Vitamin B6, 59.1 times more Vitamin B9, 34.5 times more Vitamin C, 22.3 times more Vitamin E and 273.5 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tofu Yogurt vs Broccoli Raab:

• 500 calories of Tofu Yogurt have 3 times more Selenium than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 3.9 times more Calcium, 2.4 times more Copper, 8.6 times more Iron, 2.4 times more Magnesium, 8.2 times more Phosphorus, 17.8 times more Potassium, 4 times more Sodium, 10.6 times more Zinc and 5.1 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 7.3 times more Omega 6 and 1.3 times more Carbohydrate than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 7 times more Omega 3, 1.3 times more Sugars, 57.7 times more Fiber and 3.9 times more Protein than Tofu yogurt.
• Both Tofu Yogurt and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Tofu Yogurt provide inadequate amounts of Fiber
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6