Comparing Nutrients in 5 ounces Boiled Broccoli VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Boiled Broccoli	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	3.34% 4.34g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.66% 1.2g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	0.8% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	2.2% 0.028mg	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	38.3% 153μg	2.83% 11.3μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	63% 75.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0.014% 0.57μg	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	12% 0.95mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	24.6% 0.57mg	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	13.6% 95mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	73% 1096mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.16% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Tofu Mayonnaise:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.1 times more Vitamin B3, 5 times more Vitamin B5, 10 times more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin K than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 1.7 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Tofu Mayonnaise:

• Boiled and Drained Broccoli has 2.5 times more Iron, 1.4 times more Phosphorus, 4.4 times more Potassium and 1.6 times more Water than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 1.3 times more Calcium, 1.5 times more Copper, 2.5 times more Magnesium, 2.1 times more Manganese and 18.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Mayonnaise made with Tofu have similar amounts of Selenium and Zinc per 5 oz.
• Both Boiled and Drained Broccoli as well as Mayonnaise made with Tofu have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 2.3 times more Carbohydrate, 1.6 times more Sugars and 3 times more Fiber than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 9.2 times more Energy, 77.5 times more Fat, 37 times more Saturated Fat, 17.2 times more Omega 3, 285 times more Omega 6 and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Mayonnaise made with Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.