Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	5.84% 7.6g	9.66% 12.6g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Fried 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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	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	10.6% 42.5μg	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	63% 57mg	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	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

	Boiled Spears Frozen Broccoli	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	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	11% 0.86mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	11% 78mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	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	3.87% 0.43mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Fried Tofu, prepared with calcium sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Fried Tofu, prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Fried Tofu, prepared with calcium sulfate:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.6 times more Vitamin B2, 4.6 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• While 5 oz of Fried Tofu, prepared with calcium sulfate contain 3.1 times more Vitamin B1 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Fried Tofu, prepared with calcium sulfate provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Fried Tofu, prepared with calcium sulfate:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.2 times more Potassium and 1.8 times more Water than Fried Tofu, prepared with calcium sulfate.
• While 5 oz of Fried Tofu, prepared with calcium sulfate contain 18.8 times more Calcium, 9.3 times more Copper, 8 times more Iron, 4.8 times more Magnesium, 4.6 times more Manganese, 5.2 times more Phosphorus, 15 times more Selenium and 6.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fried Tofu, prepared with calcium sulfate contain 9.6 times more Energy, 183.5 times more Fat, 162.1 times more Saturated Fat, 32 times more Omega 3, 772.6 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Fiber and 6.1 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6