Comparing Nutrients in 5 ounces Broccoli Raab VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Broccoli Raab	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	1.08% 31kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	15.3% 153mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.55% 131g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Fried Tofu, prepared with calcium sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Broccoli Raab vs Fried Tofu, prepared with calcium sulfate:

• 5 ounces of Broccoli Raab have 2.6 times more Vitamin B2, 12.2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• Both Broccoli Raab and Fried Tofu, prepared with calcium sulfate provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Broccoli Raab 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 Broccoli Raab vs Fried Tofu, prepared with calcium sulfate:

• 5 ounces of Broccoli Raab have 1.3 times more Potassium, 2.1 times more Sodium and 1.8 times more Water than Fried Tofu, prepared with calcium sulfate.
• While 5 oz of Fried Tofu, prepared with calcium sulfate contain 8.9 times more Calcium, 9.5 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 3.8 times more Manganese, 3.9 times more Phosphorus, 28.5 times more Selenium and 2.6 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fried Tofu, prepared with calcium sulfate contain 12.3 times more Energy, 41.2 times more Fat, 35.2 times more Saturated Fat, 7.1 times more Omega 3, 346.3 times more Omega 6, 3.1 times more Carbohydrate, 1.4 times more Fiber and 5.9 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6