Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Frozen Chopped Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	1.27% 37kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	59% 0.95g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	41.4% 7.05g	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	4.8% 6.22g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	7.1% 4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	1.05% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.25% 0.055mg	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	7.8% 31μg	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	0.47% 0.43mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	49% 489mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	51.7% 0.46mg	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	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	65% 1.5mg	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	46.8% 327mg	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	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.72% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Hard Tofu, prepared with nigari per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Hard Tofu, prepared with nigari:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 7.5 times more Vitamin B5, 3.3 times more Vitamin B6, 3 times more Vitamin B9 and 188 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Hard Tofu, prepared with nigari:

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Potassium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 6.2 times more Calcium, 8.6 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 3.6 times more Manganese, 4.6 times more Phosphorus, 6 times more Selenium and 3.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 5 times more Fiber than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 5.6 times more Energy, 34.4 times more Fat, 32.8 times more Saturated Fat, 6.4 times more Omega 3, 160.4 times more Omega 6 and 4.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Hard Tofu, prepared with nigari offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber