Comparing Nutrients in 5 ounces Broccoli VS Fuyu prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Fuyu prepared with calcium sulfate	26%	58%	16%

Macro Nutrients

	Broccoli	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Energy	1.66% 48kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	33.2% 5.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	9.92% 0.13mg	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	22.3% 89.3μg	10.3% 41μg	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	140% 126mg	0.31% 0.28mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	174% 1742mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	59.2% 0.53mg	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	13% 1.03mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	72.4% 1.66mg	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	13.4% 94mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	271% 4072mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Fuyu prepared with calcium sulfate:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 446 times more Vitamin C than Salted and fermented Tofu, prepared with calcium sulfate.
• While Salted and fermented Tofu, prepared with calcium sulfate contains 2.2 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Salted and fermented Tofu, prepared with calcium sulfate have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Broccoli as well as Salted and fermented Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Fuyu prepared with calcium sulfate:

• Raw Broccoli has 4.2 times more Potassium and 1.3 times more Water than Salted and fermented Tofu, prepared with calcium sulfate.
• While Salted and fermented Tofu, prepared with calcium sulfate contains 26.1 times more Calcium, 7.7 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 5.6 times more Manganese, 6.9 times more Selenium, 87.1 times more Sodium and 3.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Salted and fermented Tofu, prepared with calcium sulfate have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.3 times more Carbohydrate than Salted and fermented Tofu, prepared with calcium sulfate.
• While Salted and fermented Tofu, prepared with calcium sulfate contains 3.4 times more Energy, 21.6 times more Fat, 10.1 times more Saturated Fat, 8.5 times more Omega 3, 81.3 times more Omega 6 and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Salted and fermented Tofu, prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.