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

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tofu Yogurt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	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	17.4% 22.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	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	8.86% 4.96g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	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	7.1% 0.085mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	2.13% 8.5μg	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	3.94% 3.54mg	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	2.93% 0.44mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5.35% 0.048mg	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	18.8% 1.5mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.7% 54mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.48% 129g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 6.5 times more Vitamin B6, 9.3 times more Vitamin B9, 16 times more Vitamin C, 4.3 times more Vitamin E and 25.2 times more Vitamin K than Tofu yogurt.
• Both Tofu yogurt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 5 oz.
• Both Tofu yogurt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Tofu yogurt has 3.6 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 18.6 times more Selenium and 3.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Phosphorus and 3 times more Potassium than Tofu yogurt.
• Both Tofu yogurt and Boiled Chopped Frozen Broccoli have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tofu yogurt has 3.4 times more Energy, 15 times more Fat, 2.8 times more Omega 3, 69.3 times more Omega 6 and 3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 15 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Boiled Chopped Frozen Broccoli have similar amounts of Sugars and Protein per 5 oz.
• Both Tofu yogurt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.