Comparing Nutrients in 5 ounces Tofu Mayonnaise VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tofu Mayonnaise	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15.7% 456kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.34% 4.34g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	2.87% 2.1g	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	4.1% 1.56g	11% 4.25g	38g per day for Men 19-50 years
Protein	15% 8.43g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	14% 0.18mg	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	2.83% 11.3μg	20% 79.4μg	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	0% 0mg	63% 57mg	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	22.7% 3.4mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.7μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.5% 75mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.014% 0.57μg	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	4.8% 0.38mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	13.7% 0.32mg	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	9.92% 69.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	73% 1096mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.16% 80g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu Mayonnaise versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tofu Mayonnaise vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Tofu Mayonnaise have 1.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 25.5 times more Vitamin A, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B5, 6.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mayonnaise made with Tofu as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu Mayonnaise vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Tofu Mayonnaise have 1.6 times more Calcium, 2.6 times more Copper, 4 times more Magnesium, 1.8 times more Manganese, 2.3 times more Selenium, 70.3 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.3 times more Iron, 2.2 times more Potassium and 1.6 times more Water than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus per five ounces.
• 5 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu Mayonnaise have 11.5 times more Energy, 264.9 times more Fat, 162.3 times more Saturated Fat, 48.6 times more Omega 3, 1118 times more Omega 6 and 1.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Carbohydrate, 1.7 times more Sugars and 2.7 times more Fiber than Mayonnaise made with Tofu.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6