Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	12.7% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	51.6% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	3.03% 3.94g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10% 0.13mg	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	20% 79.4μg	10.3% 41μg	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	63% 57mg	0.31% 0.28mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	97% 968mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	59.5% 0.54mg	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	11% 0.86mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	72.8% 1.67mg	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	9.92% 69.5mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Raw Firm Tofu Prepared with Calcium Sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 200.5 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 2.9 times more Vitamin B1 and 1.3 times more Vitamin B2 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 20.7 times more Calcium, 11.1 times more Copper, 4.4 times more Iron, 4.5 times more Magnesium, 5.3 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Potassium, 24.9 times more Selenium and 5.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Carbohydrate and 1.3 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 5.1 times more Energy, 72.7 times more Fat, 70.1 times more Saturated Fat, 13.9 times more Omega 3, 333.8 times more Omega 6 and 5.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6