Comparing Nutrients in 5 ounces Broccoli VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.66% 48kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.14% 4g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	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

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	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	5.3% 0.58mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.97% 110g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 5.9 times more Vitamin B2, 2.7 times more Vitamin B3, 8.8 times more Vitamin B6, 10.5 times more Vitamin B9, 35.7 times more Vitamin C, 2.5 times more Vitamin E and 29 times more Vitamin K than Tofu yogurt.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Tofu Yogurt:

• Raw Broccoli has 1.7 times more Phosphorus, 6.7 times more Potassium and 1.3 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 5.2 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.4 times more Sugars and 13 times more Fiber than Tofu yogurt.
• While Tofu yogurt contains 2.8 times more Energy, 4.9 times more Fat, 1.8 times more Omega 3, 18.4 times more Omega 6 and 2.4 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Protein per 5 oz.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.