Comparing Nutrients in 5 ounces Tofu Yogurt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Tofu Yogurt	Boiled Broccoli	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	7.83% 10g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	22% 0.28mg	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	2.13% 8.5μg	38.3% 153μg	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	3.94% 3.54mg	102% 92mg	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	2.93% 0.44mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	18.8% 1.5mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.27mg	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	7.7% 54mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.4% 127g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 6.2 times more Vitamin B2, 2.3 times more Vitamin B3, 10 times more Vitamin B6, 18 times more Vitamin B9, 26 times more Vitamin C, 4.7 times more Vitamin E and 40.3 times more Vitamin K than Tofu yogurt.
• Both Tofu yogurt and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 5 oz.
• Both Tofu yogurt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Tofu yogurt has 3 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium and 8.1 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Phosphorus, 6.2 times more Potassium and 1.5 times more Zinc than Tofu yogurt.
• Both Tofu yogurt and Boiled and Drained Broccoli have similar amounts of Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tofu yogurt has 2.7 times more Energy, 4.4 times more Fat, 17.7 times more Omega 6, 2.2 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 16.5 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Boiled and Drained Broccoli have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Tofu yogurt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.