Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3% 86.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.76g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	21.8% 0.35g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	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	1.3% 1.67g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.75% 0.28g	11% 4.25g	38g per day for Men 19-50 years
Protein	18% 10g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	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	15.6% 62.4μg	10.6% 42.5μg	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	0.31% 0.28mg	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	0.094% 0.014mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.7% 157mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	6.77% 0.061mg	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	19.7% 1.57mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	20% 0.46mg	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	18.6% 130mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Boiled Spears Frozen Broccoli:

• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 1.5 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.2 times more Vitamin B2, 5.4 times more Vitamin B5, 2.5 times more Vitamin B6, 200.5 times more Vitamin C, 132 times more Vitamin E and 44.1 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Boiled Spears Frozen Broccoli:

• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 2.2 times more Calcium, 3.7 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 4.7 times more Selenium and 2.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled Spears Frozen Broccoli contain similar levels of Manganese and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 2.2 times more Energy, 33.5 times more Fat, 5.9 times more Omega 3, 141.2 times more Omega 6 and 2.3 times more Protein than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 4.5 times more Carbohydrate, 2.1 times more Sugars and 15 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6