Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Frozen Broccoli Spears	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.4% 41kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	5.83% 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	7.75% 4.34g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tofu Yogurt	Recommended Dietary Allowance
Calcium	5.8% 58mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	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	1.6% 24mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.97% 110g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Tofu Yogurt:

• 5 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.8 times more Vitamin B6, 15.7 times more Vitamin B9, 27.3 times more Vitamin C, 4.4 times more Vitamin E and 29 times more Vitamin K than Tofu Yogurt.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 1.6 times more Phosphorus and 5.3 times more Potassium than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 2.9 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 6.8 times more Selenium and 2.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears have 15 times more Fiber than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 3.2 times more Energy, 24.4 times more Omega 6 and 3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tofu Yogurt offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber