Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	7.5% 1.28g	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	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.42% 1.76g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	10.6% 42.5μg	2.13% 8.5μg	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	3.94% 3.54mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	12% 0.11mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	NA	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Tofu Yogurt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Tofu Yogurt:

• 5 ounces of Boiled Spears Frozen Broccoli have 25.5 times more Vitamin A, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 6.5 times more Vitamin B6, 5 times more Vitamin B9, 16 times more Vitamin C, 4.3 times more Vitamin E and 25.2 times more Vitamin K than Tofu Yogurt.
• Both Boiled Spears Frozen Broccoli and Tofu Yogurt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Spears Frozen Broccoli as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Tofu Yogurt:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Phosphorus and 3.8 times more Potassium than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 2.3 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 6.8 times more Selenium and 1.5 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tofu Yogurt contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 15 times more Fiber than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 3.4 times more Energy, 2.8 times more Omega 3, 69.3 times more Omega 6 and 3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tofu Yogurt offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber