Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Frozen Chopped Broccoli	Fried Tofu	Recommended Dietary Allowance
Energy	1.27% 37kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	5.3% 3.86g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	7.1% 4g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fried Tofu	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.8% 0.14mg	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	23.7% 95μg	9.57% 38.3μg	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	89% 80mg	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	11.5% 1.73mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fried Tofu	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	62.7% 0.56mg	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	14.4% 1.15mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	92% 2.1mg	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	10% 71mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Fried Tofu:

• 5 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.9 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 30.5 times more Vitamin E and 10.4 times more Vitamin K than Fried Tofu.
• While 5 oz of Fried Tofu contain 3.2 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Fried Tofu have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Fried Tofu:

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Potassium and 1.8 times more Water than Fried Tofu.
• While 5 oz of Fried Tofu contain 6.6 times more Calcium, 10.5 times more Copper, 6 times more Iron, 3.3 times more Magnesium, 5.1 times more Manganese, 5.7 times more Phosphorus, 10.2 times more Selenium and 4.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fried Tofu contain 10.4 times more Energy, 69.6 times more Fat, 66.3 times more Saturated Fat, 12.8 times more Omega 3, 324 times more Omega 6, 1.9 times more Carbohydrate, 2 times more Sugars, 1.3 times more Fiber and 6.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6