Comparing Nutrients in 5 ounces Broccoli Raab VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Broccoli Raab	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.08% 31kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tofu Yogurt	Recommended Dietary Allowance
Calcium	15.3% 153mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Tofu Yogurt per 5 oz

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

• 5 ounces of Broccoli Raab have 65.5 times more Vitamin A, 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 5.1 times more Vitamin B3, 8.6 times more Vitamin B6, 13.8 times more Vitamin B9, 8.1 times more Vitamin C, 5.2 times more Vitamin E and 64 times more Vitamin K than Tofu Yogurt.
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Broccoli Raab as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Tofu Yogurt:

• 5 ounces of Broccoli Raab have 2 times more Iron, 1.9 times more Phosphorus, 4.2 times more Potassium and 2.5 times more Zinc than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 1.8 times more Copper, 1.8 times more Magnesium and 13 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Tofu Yogurt contain similar levels of Calcium, Sodium and Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 1.6 times more Omega 3 and 13.5 times more Fiber than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 4.3 times more Energy, 31.1 times more Omega 6 and 5.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Tofu Yogurt offer comparable quantities of Protein per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber